CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

400m Jog

1.2k Bike

500m Row

2xs:

50 Plyo Skier

5ea Kneeling Shoulder Taps

10 Scap Push Ups

:30sec Childs Pose Stretch

200m Hard Run

Workout Prime 1x:

:10sec Dead Hang

200m Steady Run

10 Push Ups or Knee Push Ups

:10sec Dead Hang

Metcon (Time)

Coffland

Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform:

800-m run

30 push-ups

Goal: No more than 8 drops from the bar. Scale reps of push up as needed for overall volume accumulation

Scaled Version

Hang from a pull-up bar for 4 minutes: Each time you drop from the bar, perform:

600-m run

15 push-ups