Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coach Lead Warmup 5-10Min. Then: 15 Minutes of Skill Work Practice of Athletes Choice. Dubs, HSPU, pistols, pull-ups, muscle ups, rope climbs. Etc Metcon (6 Rounds for reps) 30 MIN EMOM Min 1-5 power snatch 115/80 Min 2-10 dips Min 3-15 ttb Min 4-Max Burpees (SCORE) Min...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Coaches Choice Group Lead Warmup Then: Squat Primer: 3 Sets Cross Body Lunges 5x/side https://youtu.be/LjdCO9u3vAk Single Leg Glute Bridges 5x/side https://youtu.be/g9IvBXAtUrY Back Squat (12-10-8 (70%/72.5/78-80%)) Rest 90 Secs between sets. Warm up sets: Empty Bar 10 Reps 50% 10 Reps 60% 10 reps Metcon (Time) 8 rounds...Read More

Barnes Corner CrossFit – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Make note of your splits.Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) For Time Run 1 Mile 50 M Sled Push Row 1K 50 M Sled Drag AB 1 Mile Metcon (Time) For Time 21-15-9 One Arm Kb Thruster Rt DUs One Arm Kb Thruster Lt DUsRead More

Barnes Corner CrossFit – CrossFit Pull-ups (15 min to find 3rm weighted strict) Other options include pull-up skill work Metcon (Weight) 30 Min EMOM 1. 5 Dead Lifts. 315 is RX for MEN… scale as appropriate as heavy as possible for all. 2. 10 TTB 3. 15 wall ballsRead More

Barnes Corner CrossFit – CrossFit Front Rack Lunge (3×7 each leg reverse lunge) Supplement with buddy ham curls. 3×6 Metcon (6 Rounds for reps) 6 rounds 1 min max push press 115/75 1 min max box jumps 1 min max dubs 1 min restRead More

Barnes Corner CrossFit – CrossFit Power Snatch (20 Min to find 1rm) Metcon (3 Rounds for reps) 3 rounds.. 5min AMRAP 5 hang power snatch 95/65 5 pull ups 5 burpees 2 mins rest between AMRAPSRead More

Barnes Corner CrossFit – CrossFit Back Rack Lunge (3×6 ea leg reverse lunge) Supplement with high box db step ups 3×7 ea leg Metcon (Time) 5 rounds 5 PC 185/125 20 push ups 25 sit ups 400m run 30min time limitRead More

Barnes Corner CrossFit – CrossFit Barbell Row (5 reps every :90) Every 90 seconds for 12 rounds. 18 mins 5 heavy barbell bent rows ( work up to one weight and stay there) 5 heavy DB or KB push press…. Warm up to one weight for each and stay at that weight the whole time....Read More

Barnes Corner CrossFit – CrossFit Bench Press (7×3) Metcon (AMRAP – Rounds and Reps) 20 min amrap 5 jerks 135/95 7ttb 9 front squat (1 bar for workout) Every 2 mins 2 wall walksWall Walk: https://youtu.be/cjY1xl-ddwo Key Points: 1. Maintain Hollow Position. 2. Move with control. 3. Keep Core Engaged.Read More