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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

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