Barnes Corner CrossFit – CrossFit

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Warm-up

2 Rounds :

20 Walking Lunges

10 Press w/ Barbell

10 Ring Rows

10 Box Push-ups

Strength

Shoulder Press (3 sets)

3 sets of 5 with 2min rest. Build wt as needed.

Workout of the Day

Gorilla Glue (AMRAP – Rounds and Reps)

12 minute AMRAP

10 Pull-ups

200m Run/250m Row

10 Pistols

200m Run/250m Row
Rx+

20 PU/20Pistols

(prereq- 10 unbroken to do Rx+)

Extra Work

Accumulate 4 minutes in Plank

Accumulate 3 minutes in Hollow Hold

Accumulate 90s in L-Sit