Barnes Corner CrossFit – CrossFit
Workout of the Day
Grand Slammich (3 Rounds for time)
3 Rounds (each round is 6 Min, 18min total):
1) Max Effort 400m Run (First 3 mins)
Then next 3 Mins:
2) 30s Airbike/Ski or Sled Push (High Effort)
-rest 30s-
Then Accumulate Max Dead-hang Hold for 1 min
-Then Rest last Min.-
score: each 400M Run time.
400m Run (Time)
Max Effort 400m Run
Cash Out
Metcon (Weight)
FOR QUALITY:
10 Standing Dumbbell Press R
15 DB Side Raises R
10 Standing DB Press L
15 DB Side Raises L
1:00 Rest
x 3
Extra Work
CORE WORK!
30s Ring Body Saw https://www.youtube.com/watch?v=EqGVH1qHzwU
Rest 30s
30s Side Plank R
Rest 30s
30s Side Plank L
Rest 1:00
x 4