120420

CrossFit Bruin – CrossFit

Warm-up (No Measure)

4 rounds, not for time of:

1 min of biking, or rowing

8 air squats

8 glute bridges (no weight or empty barbell)

5 shoulder pass throughs, pvc pipe

5 band pull aparts

5 scap pull-ups

5 ring rows

Metcon (Time)

For time:

100 Air Squats

25 Strict Pull-ups

75 Air Squats

20 Strict Pull-ups

50 Air Squats

15 Strict Pull-ups

Goal:sub 13mins

Metcon (No Measure)

Optional Accessory Work:

Side Plank : 2x 120 secs

Side Plank 2x 120 secs

Rest as needed between sets.

Accumulate 1-2 mins per side.

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