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