Barnes Corner CrossFit – CrossFit
Warm-up
RUN/BIKE/ROW/SKI 2-3 MIN
then start a 15 MIN CLOCK AMRAP STYLE FOCUSING ON QUALITY:
Minutes 0:00 – 5:00:
A) 3 Strict Chest-To-Bar Pull-Ups
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
Minutes 5:00 – 10:00:
A) 5 Strict Dragon Flys
B) 10 Pausing Glute Bridges (1 second pause at the top of each rep)
Dragon Flys: lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.
Minutes 10:00-15:00:
A) 3 Inchworms
B) 3 Pausing Ring Rows (3 second pause at the top of row)
Clean (10 MIN of Power & Squat Clean Skillwork)
Start Clock with Empty Bar and use this 10 Minutes to work on Skill.
Dip Stick (AMRAP – Rounds and Reps)
AMRAP 15:
15 Box Jump Overs (24/20)
12 Ring Dips
9 Power Cleans (155/105)
Rx+155/105