Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Warm-up

1.Whiteboard Briefing and Lesson

2. Line Drills

3. Group Warmup

2 Rounds of:

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

10 Bunny Hops (In Place)

10 Meter Bunny Hops

10 Meter Alternating Foot Pulls

100 Meter Run

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Workout of the Day

Helen (Time)

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

Cash Out

Sit-ups (100 reps for time)