CrossFit Bruin – CrossFit
Warm-up (No Measure)
2xs:
5ea Samson Lunge
5ea Sky Reach
6ea Single Leg DB Deadlift
10 Tempo Dual DB Squats
Notes: Tempo is :03sec down & up.
Barbell Warm Up 1x:
5 RDL
5 Bent Over Row
5 Muscle Clean
5 Good Morning
5 Tempo Back Squat
5 Back Squat
Notes: Tempo is :03sec down & up.
Back Squat Build Up Sets 1x:
6 Back Squat @ a light load
4 Back Squat @ a light to moderate load
4 Back Squat @ a moderate load
3 Back Squat @ a moderate to heavy load
Metcon (Weight)
Back Squat
Find your 20 RM for the day
Accessory Lifts
Single Leg Box Step Up: 3 x 8/leg
Banded or Weighted Ring Push Up: 3 x 15