Barnes Corner CrossFit – CrossFit

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Warm-up

30 sec Medball Squats

30 sec Squat Hold

30 sec Medball Press

30 sec Extended Child’s Pose

x 2

200m Run/250m Row/ or 10 Burpees

5 Inch Worms slow

x 2

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

“Three-Peat”

10 min AMRAP

100m Shuttle Run (300Ft)

12 Wallballs 20/14

Rest 5:00

10 min AMRAP

100m Shuttle Run (300Ft)

12 Bodybuilders

Rest 5:00

10 min AMRAP

20 Box Stepup 24/20

20 Alt. Db Snatch Or Plate ground to overhead
Heavy Breathing WOD!

Goal: 450+ Reps

Everyone does Body Builders today!

For Run, 15 ft is 5 meters, so for 100m, if you are shuttling in your house, if you mark off 15 ft, you need to shuttle 20 times. (down 1, back 2 etc…)

Count 15 feet as 1 rep (20 reps per run).

40 Minute Clock! This one is gonna be spicy!

Extra Work

Metcon (Weight)

Upper Body Push Body Building

3-5 Sets For Quality

10 Single-arm Z-Press R

15 Single-arm Db Lateral Raise R

10 Single-arm Z-Press L

15 Single-arm Db Lateral Raise L

Rest as Needed