Barnes Corner CrossFit – CrossFit

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Warm-up

General Warmup:

2 Rounds Smooth

30 sec Inch Worms

30 sec Samson Stretch (ea/s)

30 sec Deadhang Hold

30 sec Banded Pull Aparts

30 sec Russian KbS

Then:

Specific Warmup:

Lat Activation

10 Scap Pullups

15 Banded Lat Pulldowns

10 sec Chin over bar Hold

x 2

Strength

Pull-ups (EMOM 15 Min (3-5 Reps))

Every minute on the minute perform 3-5 pullups or negative for 15 minutes.

No pullups bar? Do 10 Dumbbell rows each arm EMOM. Switch arms every minute.

Workout of the Day

Jaguar Warrior (AMRAP – Rounds and Reps)

20 MIN AMRAP

5 Deadlifts Heavy (80+%)

10 Pullups (RX+CTB)

200m run

1:00 rest
Only have light weight for Deadlifts? Add more reps. Go to near failure. Make it burn.

Extra Work

Run for 20-30 min at a consistent pace.

Every 5 Minutes Stop and do 10 pushups and 5 Burpees.