Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Row 500 meters -2 Rounds- 20 jumping jax 10 Kettlebell push-ups (deficit) (* use 2 kettlebells) 10 Kettlebell PAUSED front squat (5 seconds at bottom…opening up hip flexors)(*use1 kettlebell) 1 minute MAX ring dips (box dips for scale) Metcon (Time) Push/Pull Combo For Time Bench Press/Bent Over...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Walking lunge up and back 20 ball slams 3 min. max DU’s 20 ball slams walking lunge up and back 20 ball slams 3 min. max DU’s Then: 10 Min Coach Lead Mobility Cardio Gone Bad (AMRAP – Reps) “Cardio Gone Bad” 2 Rounds for Total reps...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) -3 Rounds- 10 burpees 10 jumping air squats ( concentrating on explosive movement jumping movement) 7 kipping movements 5 kipping HSPU..OR..3 strict HSPU…OR 3 deficit HSPU (work on weakness) Then: 5 Min CTB Skillwork Push Jerk (7×3) Metcon (Time) 30-20-10 Push press 95/65 85/45 Box jumps CTB...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 500 m ski erg -2 rounds- 12 baby elephants 20 SINGLE arm alternating *Russian* KB swings (use SAME kb as used for 2 arm swings… this will make 2 arm swings feel very easy 😉 ) 50 double unders or Practice for 2 minutes Deadlift (10×2 )...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Bike 30/20 cals -2 rounds- 25 ABMSU 10 push ups 5 pull-ups 10 Empty bar front squats Front Squat (10×10@60%) Every 2 mins otm CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135#...Read More

Barnes Corner CrossFit – CrossFit Metcon (3 Rounds for calories) 10 MIN AMRAP P1: SKI ERG MAX CALS P2: 5 G2O/S Dball 100/75 100FT BEAR HUG WALK Rest 5 Min 10 MIN AMRAP P1: Row Max CALS P2: 5 Burpees over box 25ft DB FR walking lunge 50/35 5 DB Cleans 25ft OH Walking Lunge...Read More

Barnes Corner CrossFit – CrossFit Deadlift (7×3) Metcon (Time) 5-10-20-30-20-10-5 Deadlifts WallBalls *Every 3 minutes do (5) HSPU starting at 3:00Rx+ 165/105 ; 20/14 Rx 135/85 ; 14/10Read More

Barnes Corner CrossFit – CrossFit Mobility Warm-up (No Measure) Spend 15 minutes on Shoulder Health and Mobility 1. Banded Ex. 2. Rotator Drills 3. Front Rack Hips: 1. Pigeon 2. Banded Int/Ext rotation 3. Psoas Metcon (AMRAP – Reps) EMOM 30 Minutes (10 Rounds) :30 seconds Work/Rest Ratio Min 1 Push Press Min 2 Box...Read More

Barnes Corner CrossFit – CrossFit Overhead Squat (5×3 working to a heavy Triple) Metcon (Time) 5 Rounds 10 Hang Power Snatch 15 TTB Rx+ (TTS Rx) 400M Row/Ski (Alternating ea. Round)Rx+ 95/65 , TTB Rx 75/45 , Toe to ShoulderRead More

Barnes Corner CrossFit – CrossFit Muscle-ups Chest-To-Bar Pull-ups (Skillwork) 15 Min to practice Muscleups/ C2B / Kipping / Butterflies Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP Ascending Ladder 3 C&J 135/95rx+ 115/75Rx 1 Bar Facing Burpee 1 Pull Up (C2B Rx+) 3-2-2, 3-3-3, 3-4-4,etc.All rounds are start with 3 C&J. Only the Burpees...Read More