Barnes Corner CrossFit – CrossFit
Warm-up
Row/Bike/Ski or Run (2 Min)
Banded A-T-Y (25 Reps Each)
Scap Pullups (25 Reps)
2 Rounds:
Windshield Wipers 7
Bottom Up KB Press 7/Side
Single Leg DL 7/side
21 Banded Face Pulls
Weightlifting
Bench Press (EMOM 12)
Min 1: Bench Press 8-10 Reps @ 70-80%
Min 2: Ring/Bar Dips Max Reps
Min 3: Rest
*Increase loading each set.
Metcon
Jelly Belly (Time)
50-40-30-20-10: AbMat Sit-Ups
21/15-15/12-9-6-3 Calorie Bike (or Ski if no Bikes Avail)
10-8-6-4-2: Deadlifts (Rx+275/185) (Rx225/135)