Bring a Friend Thursday! GIRL WOD

Barnes Corner CrossFit – CrossFit


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.


•Tall posture and neutral spine


•Power position


•Push the hips back

•Keep the bar close (sliding against the thighs)

•Vertical shins

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