Barnes Corner CrossFit – CrossFit

Fundamentals

Thursday’s are now “Bring a friend Thursday”. Let’s make our house welcoming!

Single Arm Dumbell Press (5-5-5-5-5)

Superset with RDL.

Romanian Deadlift (RDL) (5-5-5-5-5 )

Keep weight light.

Set-up:

•Tall posture and neutral spine

•Breathe-and-brace

•Power position

Performance:

•Push the hips back

•Keep the bar close (sliding against the thighs)

•Vertical shins

http://robertsontrainingsystems.com/blog/how-to-rdl/

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Extra Work

Metcon (Distance)

Run/row/bike for 10 min at slow steady pace