Barnes Corner CrossFit – CrossFit
Warm-up (No Measure)
Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Inverted Barbell Row (1 second pause)
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps
Pausing Strict Pull-Ups – Band as required.
Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.
15 Minutes of KIPPING TECHNIQUE Drills.
25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings (53/35)
20 Barbell-Facing Burpees
2k Row (Time)
Max Effort 2k Row
2,000 Meter Tempo Row. All intervals flow directly into the next without a break in between.
0-500m @ 2K Pace + 10
500-1000m @ 2K Pace + 4
1000-1500m @ 2K Pace + 10
1500-2000m @ 2K Pace