CrossFit Bruin – CrossFit
Warm-up (No Measure)
3 rounds not for time of:
1 min of jogging, biking or rowing (increase pace each time)
7-10 sit-ups
5 shoulder pass throughs, pvc pipe
10-15 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
Metcon (Time)
3 rounds for time of:
Row. 500 m
21 Hollow Rocks
7 Bar Muscle-ups
Goal Sub 15min.