Barnes Corner CrossFit – On Ramp

Warm-up

500m Row

Fundamentals

Review:

Shoulder press with PVC

New Skills:

– Shoulder mobility circuit

• 5 over head pass through with PVC with active shoulders

• 5 overhead squats with PVC

• 5 kips on bar

– Shoulder Press (taking the bar from the rack)

– K2E (Knee To Elbow)

Metcon (Time)

3 rounds of:

300m Row

5 K2E

10 dumb bell push press

*One groups will rest while 2nd group goes for each

round