081720

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

200m Jog or Row

5ea Spiderman Lunge + Rotation

8 Tempo Goblet Squat

4ea Goblet Reverse Lunge

:30sec Plank

Barbell Warm Up 1x:

5 Bent Over Row

5 Muscle Clean

5ea Elbow Rotations

5 Front Squats

5 Good Morning

Workout Prime 1x:

5 Front Squat @ light load

5 No Push Up Burpees

5 Front Squats @ moderate load

5 Burpees

3 Front Squats @ heavy load

3 Burpees

Metcon (Time)

Chipper

Run 600 meters

20 Front Squat (135/95)

10 Bar over Burpee

Run 400 meters

15 Front Squat (185/135)

15 Bar over Burpee

Run 200 meters

10 Front Squat (225/155)

20 Bar over Burpee

Goal: Sub 17 min

Scaled Version

Run 600 meters

15 Front Squat (95/65)

10 Burpee

Run 400 meters

10 Front Squat (125/85)

15 Burpee

Run 200 meters

5 Front Squat (155/105)

20 Burpee

Goal: Sub 15 min

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