Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Warm-up

1. Sit in Bottom of Squat for 90s

2. 250m Row/Ski (Per person)

3. Samson Stretch 30s Each Side

2 Rounds As a Group:

5 Broad Jumps

8 Box Push-ups

8 Air Squats

10 PVC Pass Throughs

Fundamentals

Practice/Skill/Review (10 min)

Powerclean Skillwork

Workout of the Day

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Extra Work

4 Rounds for Quality

12 Arnold Press

20 Banded Face-pulls

Rest 60s

NOTES: Use a tough weight for the Arnold Press, last set should be hard. This will burn the shoulders, but you shouldn’t have to break the sets up at all. Focus on full lock out on the Arnold Press