CrossFit Bruin – CrossFit
Warm-up (No Measure)
2-3xs:
10/8 Cal Row
5ea Kneeling Shoulder Taps
50ft Single Arm OH KB Carry (right)
50ft Single Arm OH KB Carry (left)
5-10 Single DB Seated Z-Press
Handstand Push Up Specific Warm Up
2xs:
:10sec Wall Facing Handstand Hold
3 Handstand Push Up Negatives
2-3 Kipping Handstand Push Ups or Variation
Metcon (Time)
For Time:
40 Cal Row
20 Handstand Push Up OR Strict Press
30 Cal Row
15 Handstand Push Up OR Strict Press
20 Cal Row
10 Handstand Push Up OR Strict Press
Goal: Sub 15 min
Scaled Version
2 min Row for Calorie
20 Strict Press
:90 sec Row for Calorie
:30 sec Handstand Hold
1 min Row for Calorie
10 Z Press
Goal: Sub 15 min