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