Barnes Corner CrossFit – CrossFit

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Warm-up

2 Rounds

:30 sec Spiderman Stretch each side

:30 sec High Knees in Place

:30 sec Small Arm Circles

:30 sec Big Arm Circles

Workout of the Day

Metcon (AMRAP – Reps)

“Sofa Pillows”

18 Minute EMOM (Every Minute on the Minute)

Minute 1 : WallBalls (using a sofa pillow)

Minute 2: Dufflebag Sumo Deadlift High Pulls

Minute 3: Max Sec Plank Hold

*If you have equipment do Empty Bar Thrusters and SDHP stopping at mid-shin.
Clock Doesn’t Stop. Switch Exercises Every Minute.

Total Reps after 18 Minutes.

Count each second in a plank as 1 Rep.

Let’s see if anyone screws this up.