Barnes Corner CrossFit – CrossFit
Mobility
Flexibility Test (No Measure)
Find Your Level
Workout of the Day
API Test (3 Rounds for reps)
(3) Rounds of:
Wall Ball Shots (20/14)
Hand Power Cleans (75/55)
Box Jumps (24/20)
Push Press (75/55)
Burpees
Rest
Metcon (3 Rounds for reps)
Alternative API Workout
1 min Stations
1) MBC20/14
2) Double-unders
3) SITUPS or TTB
4) Devil Press 35/25 or 25/15
5) Airbike
1 min Rest
x 3
If you have your API Level from last week
Extra Work
20 Minute Row (Distance)
For Meters
FIND YOUR ROWING LEVEL