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