Barnes Corner CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

Gymnastic Skillwork

The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval. On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.

Minutes 0:00 – 5:00:

Handstand Floater Practice (or Free Standing Handstand Practice)

Minutes 5:00 – 10:00:

A) 5 Pausing Ring Rows (3 second pause at the top of row)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00 – 15:00:

A) 5 Strict Toes to bar

B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

If we do not have strict TTB just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.

Minutes 15:00 – 20:00:

A) 3 Inchworms (Video HERE)

B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.

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