Barnes Corner CrossFit – CrossFit
Warm-up
Set-up 9 plates to create a tic tac toe board. Split the class into two teams. Each team receives 3 abmats. One will place their AbMats right side up (x’s), while the other will place them right side down (o’s). You can also use different color Medicine Balls. Each team will line up on the opposite end of the room. At the call of “Go” they will complete 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces. There is the option to place boxes or a large mat in front of the board to make it more challenging for those waiting. Winners choose the other teams penalty.
Weightlifting
Shoulder Press (5(75%)-3(85%)-1+(95%))
Workout of the Day
Crash Course (AMRAP – Rounds and Reps)
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Pull-ups
20 DBALL Over The Shoulder (100/75)
If short on Bikes, stagger heats 3-4 Min.