Barnes Corner CrossFit – On Ramp Warm-up 200m Walk/Jog Arm Circles and Kicks Fundamentals DROM (dynamic range of motion) Squat Body Row Push-up Metcon (Time) For Time Complete: 200M run 15-12-9 squat/pushup/body row 200M runRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Metcon (8 Rounds for time) RUN (8) 400Meter’s (or 1/4 mile) This is a Sprint Workout. 1:2 Work/Rest Ratio Score Each Interval. Each run is at max effort.Read More

Barnes Corner CrossFit – CrossFit Back Squat (Est 1rm For The Day) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More