111620

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2 mins of jogging, biking, or rowing followed by…

4 rounds, not for time of:

5 burpees

5 shoulder pass throughs, pvc pipe

5-7 band pull aparts

3-5 scap pull-ups

3-5 knees-to-elbows, hollow rocks or sit-ups

3-5 ring rows or pull-ups

Metcon (Time)

GYM:

For time:

50 Sit-ups

5 Legless Rope Climbs,

40 Sit-ups

4 Legless Rope Climbs,

30 Sit-ups

3 Legless Rope Climbs,

20 Sit-ups

2 Legless Rope Climbs,

10 Sit-ups

1 Legless Rope Climb,

Limited Equipment

For time:

50 Sit-ups

25 Strict Pull-ups

40 Sit-ups

20 Strict Pull-ups

30 Sit-ups

15 Strict Pull-ups

20 Sit-ups

10 Strict Pull-ups

10 Sit-ups

5 Strict Pull-ups

No Equipment

3 rounds for time of:

50 Sit-ups

Top Push-up Hold, 1 min

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