112020

CrossFit Bruin – CrossFit

Warm-up (No Measure)

4 rounds, not for time of:

5 shoulder pass throughs, pvc pipe

5-7 band pull aparts

3-5 scap pull-ups

3-5 ring rows or pull-ups

3-5 inchworm push-ups

5 squats (squat therapy style, see video below)

5-7 glute bridges, empty barbell

5 shoulder press or push press, empty barbell

*Ensure you are fully warmed-up before beginning the workout.

Metcon (Time)

3 rounds for time of:

Run, 200 m

Dumbbell Front Rack Lunge, 50/35 lbs, 10 m

5 Ring Muscle-ups

Run, 200 m

10 Dumbbell Thrusters, 50/35 lbs

5 Ring Muscle-ups

*Use dumbbells or use a barbell, 115/75 lbs.

LIMITED/No Equipment

3 rounds for time of:

Run, 400 m

25 Air Squats

25 Push ups

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