CrossFit Bruin – CrossFit
Warm-up (No Measure)
1x:
200m Jog or Row
10ea Lying Leg Swing
5ea Lying Leg Crossover
5ea Quad Stretch
10ea High Plank to Calf Stretch
1-2xs:
200m Jog or Row
10 Lunge, Lunge, Squat
10 Scap Pull Up
5-10 Push Ups
3-5 Strict Pull Ups or Ring Row
Workout Prime 1x:
100m Hard Run
15 Air Squats
3 Burpee Pull Ups
Metcon (Time)
For Time
Buy In: Run 800 meters
Then… 10 Rounds
15 Air Squat
5 Burpee Pull Up
Goal: Sub 20 min
Notes: Optional: Wear a 20/14 lb Vest
Scaled Version
Buy In: Run 600 meters
Then… 10 Rounds
10 Air Squat
3 Burpee Jumping Pull Up
Goal: Sub 20 min