Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

Gymnastic Skillwork:

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)

3 Inchworms

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.

THEN:

15 Minutes of KIPPING TECHNIQUE Drills.

Metcon (Time)

DOWN SWINGING

For Time:

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