Barnes Corner CrossFit – CrossFit

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Warm-up

Couch Stretch 60s (E/S)

Glute SMR 60s (E/S)

+

200m Run/Row or SKi

+

12 Banded RDL

10 Glute Bridges

8 Ring Rows 1s Hold at Top

x2

Strength

Deadlift (10Min Build to a Heavy Set)

Workout of the Day

Butter Beer (Time)

3 rounds for time:

400m run

15 Thrusters 75/55

10 Burpees Over Bar

Extra Work

10-30s Chin over Bar hold

10-30s Top of Rings Hold

x4