CrossFit Bruin – CrossFit
Warm-up (No Measure)
Jump Rope 6xs:
:20sec ON
:10sec OFF
Notes: Any jump rope variation.
2xs:
5ea Spiderman w/ Vertical Twist
10 Tempo Wall Squat
:20sec Dead Hang
5 Box Handstand Push Up or DB Z-Press
3 Kip Swing + 1-2 Pull Ups (or best effort)
Barbell Warm Up 1x:
5ea Elbow Rotations
5 Front Squat
5 Strict Press
5 Thrusters
Workout Prime 1x:
3-5 Pull Ups
3-5 HSPU or “Z” Press
6 Thrusters (light)
3 Pull Ups
3 HSPU or Variation
4 Thrusters (workout weight)
Metcon (Time)
“Marco”
3 Rounds
21 Pull Up
15 HSPU
9 Thrusters (135/95)
Goal: Sub 11 min
Scaled Version
3 Rounds
15 Ring Row
12 “Z” Press
9 Thrusters (105/75)
Goal: Sub 11 min