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.