Barnes Corner CrossFit – CrossFit

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Warm-up

8 min at consistent, high quality pace

12 Goblet Squats (light)

10 Db Press (ea/s)

15 Banded Goodmornings

30 sec Bodybuilders

Strength

Front Squat

Workout of the Day

Dumpster Diving (Time)

10 Rounds

6 Strict Ring Dips

12 Wallballs 30/20

16 Walking Lunges
Sub Pushups for dips

Sub thrusters for wallballs

Finisher

Arm Pump

4 Rounds for Quality/Pump

12 Alternating Db Curls (ea/s)

15 Overhead Db Tricep Extensions

1:00 Rest