CrossFit Bruin – CrossFit

Warm-up (No Measure)

1x:

400m Jog

50ft Walking Quad Stretch

50ft Walking High Kicks

50ft High Knee Tuck + Lunge & Rotation

50ft Inchworm + Push Up

1-2xs:

200m Jog

30 High Knees

30 Buttkickers

10 Kip Swing

:20sec Hollow Rocks

Barbell Warm Up 1x:

5 Strict Press

5 Push Press

5 Push Jerk

Workout Prime 1x:

3 Push Jerk (light load)

3 Kip Swing + 1 Pull Up

3 Push Jerk (moderate load)

3 Kipping Pull Ups

3 Push Jerk (heavy load)

200m Hard Run

Metcon (Time)

3 Rounds

400 meter Run

7 Push Jerk (205/145)

21 Pull Up

Goal: Sub 12 min

Scaled Version

3 Rounds

400 meter Run

7 Push Jerk (135/95)

15 Ring Row

Goal: Sub 12 min