Barnes Corner CrossFit – CrossFit
Dolphin Tail (AMRAP – Reps)
In Teams of 2-3
20 MIN CLOCK
Partner 1: Row for distance (switching every 500/400m)
Partners 2 & 3 (I Go, You Go)
AMRAP
5 Toes to Bar unbroken
20 Doubleunders or 40 Singles
Scoring:
Each Round Completed=100 Points
Unbroken Jump Ropes=100 BONUS POINTS
TOTAL SCORE= METERS + POINTS
Strength
Glute Bridge (4-5 sets weighted)
Barbell Glute Bridges
Extra Work
Metcon (Time)
Running Progressions
Recovery: Base & Mobility
800m Jog
3:00-4:00 Standing Standing Straddle
600m Jog
3:00-4:00 Lizard ea/s
400m Jog
3:00-4:00 Pigeon ea/s
Score is total time running.