CrossFit Bruin – CrossFit
Warm-up (No Measure)
Bike, Row or Run:
5-10min @ easy pace
2xs:
5 Inchworm + Push Up
5ea Prone Lying Leg Crossover
:20sec Dead Hang
20 Band Pull Apart
10 Banded Press
Barbell Warm Up 1x:
5 Bent Over Row
5 Muscle Clean
5 Strict Press
5 Rack Strict Press
5 Push Press
Push Press Build Up Sets 1x:
3 Push Press @ a light load
3 Push Press @ a moderate load
3 Push Press @ a moderate to heavy load
Metcon (Weight)
Push Press
3-3-3-3-3
Accessory Lifts
Single Arm DB Press: 3 x 10/arm
Single Arm Bent Over DB Row: 3 x 10/arm
Pallof Press: 3 x 10/side
Notes: Superset Movements