Barnes Corner CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Spend 15 minutes on Shoulder Health and Mobility

1. Banded Ex.

2. Rotator Drills

3. Front Rack

Hips:

1. Pigeon

2. Banded Int/Ext rotation

3. Psoas

Metcon (AMRAP – Reps)

EMOM 30 Minutes (10 Rounds)

:30 seconds Work/Rest Ratio

Min 1 Push Press

Min 2 Box Jumps

Min 3 Situps
Each minute work for 30 seconds for Max Reps.

Rx+ 115/80 ; 30/24″ Box ; GHD Situps

Rx 95/65 ; 24/20 ; AMSU