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