Barnes Corner CrossFit – CrossFit
Warm-up
:30sec scorpion stretch e/s
:30 side plank e/s
Then, for 5 minutes continuous:
10 Jumping Jacks
10 Kang Squats
10 Flutter kicks
Workout of the Day
Metcon (Time)
“Surgical Mask”
No Equipment Version:
5 Rounds:
10 Dragon Flies
10 Duffle-Bag Bent Over Rows
10 Duffle-Bag Ground to Overhead
10 Handstand or Pike Push-ups
*LOAD A DUFFLE OR BOOKBAG WITH HEAVY ITEMS.
Equipment Version
5 Rounds
10 Toes to Bar or Rings
10 Barbell Rows 95/65
10 Ground to Overhead 95/65
10 Push-Press 95/65
KB or DB can be used, just alternate sides or double the reps. Be smart and have fun. and “Don’t be a Dick”
Dragon Fly: https://www.youtube.com/watch?v=04FvC4JcisU