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