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