January 10, 2017 – Barnes Corner Fitness

Crossfit Intro Day 2

January 10, 2017SiteplicityWOD0

Barnes Corner CrossFit – On Ramp Warm-up 200m Walk/Jog Arm Circles and Kicks Fundamentals Review: Squat New Skills: Dead lift Shoulder press and Push Press w/ PVC Metcon (Time) For Time Complete: 10-9-8-7-6-5-4-3-2-1 Med ball deadlift Push press with PVC

Fire Conditioning 1/11

January 10, 2017SiteplicityWOD0

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Dirty Thirty (Time) For Time 30 Box Jumps 24/20″ 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 lbs 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 lbs 30 Back Extensions 30 Wall Balls 20/14 lbs 30 Burpees 30 Double-Unders

Dirty Thirty

January 10, 2017SiteplicityWOD0

Barnes Corner CrossFit – CrossFit Coach Bryan Ab Tabata: (No Measure) Alt Tabata Of: Low Plank Plank Side To Sides Plank Up Downs Dirty Thirty (Time) For Time 30 Box Jumps 24/20″ 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 lbs 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 lbs 30 Back Extensions 30 Wall Balls...