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