081820

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

:90sec Bike or Row

5ea Lying Leg Crossover

5 Bomber

8ea. Single Arm DB Press

8 Kip Swing

Workout Prime 1x:

5 Box Jump (step down)

3 Kip Swing + 2 C2B Pull Ups

5 Pike Handstand Push Up

:30sec Hard Bike or Row

5 Box Jump Over

2-3 Bar Muscle Up

2-3 Strict Handstand Push Up

:30sec Hard Row

Metcon (3 Rounds for reps)

Back To Back AMRAP’s

AMRAP 5 min

15/13 Cal Bike

10 Box Jump Over (24/20)

AMRAP 5 min

15/13 Cal Bike

7 Bar Muscle Up

AMRAP 5 min

15/13 Cal Bike

7 Strict HSPU

Scaled Version

AMRAP 5 min

10/8 Cal Bike

8 Box Step Over 20/16

AMRAP 5 min

10/8 Cal Bike

5 Ring Pull Up

AMRAP 5 min

10/8 Cal Bike

5 Seated Kettlebell Strict Press

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