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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

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