011821

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2 rounds, not for time of:

2 mins of biking, or rowing (increase pace each round)

10 squats

10 pass throughs with pvc pipe

10 toes-to-bars, or knees-to-elbows

5 overhead squats, empty barbell (3-5 secs descending, 3-5 secs up)

5-10 band pull aparts

5-10 scap pull-ups

5-10 kip swings

5-10 ring rows or pull-ups

Metcon (Time)

3 rounds for time of:

Row, 500 m

10 Bar Muscle-ups

10 Overhead Squats, 60% 1RM

Mod.

3 rounds for time of:

Row, 500 m

10 Chest-to-bar Pull-ups

10 Overhead Squats, 60% 1RM

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