Barnes Corner CrossFit – CrossFit
Warm-up
Glute/Lower Back SMR (2min)
+
1 min Hollow Hold
5 Jefferson Curls
x3
+
5 Kettlebell Windmills (E/S)
10 Kettlebell Swings
10 Front Step Lunges (E/S)
5 Broad Jumps
10 Light Wall-balls
10 Light DB Press (E/S)
x2
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
15 Wall-balls 20/14
12 One-arm Kettlebell Swings 53/35
9 Box Jumps w/ Step Down 24/20
50m shuttle run b/t each (there and back)
rest 3:00
repeat
Rx+ Snatch
Extra Work
15 Pronated Barbell Rows
AMRAP Push-ups
Rest 90s
x4