CrossFit Bruin – CrossFit
Warm-up (No Measure)
3 rounds, not for time of:
1 min of jumping jacks
10 stiff legged deadlifts, empty barbell
5 shoulder pass throughs, pvc pipe
5-10 shoulder press, empty barbell
5 band pull aparts
5 scap pull-ups
5 kip swings
5 low ring muscle-ups (lots of leg)
Metcon (AMRAP – Rounds and Reps)
Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53
Mod.
Complete as many rounds as possible in 15 mins of:
2 Low Ring Muscle-ups
4 Piked Box Handstand Push-ups
8 Russian Kettlebell Swings, 53/35 lbs
Piked Box Handstand Push-ups or Shoulder Press, 50% 1RM