Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

3:00 Light Bike or Row, into 3 Rounds:

4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

2 Rounds:

3 Samson Stretch on each leg (5 second hold in each)

3 Alternating Spiderman and Reach each side

200 Meter Run – First 100 meters slow, second 100 meters gradually picking up in speed to a fast pace at the finish.

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here