Barnes Corner CrossFit – CrossFit

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Warm-up

10-15m of each

Toe Walks x 2

Heel Walks x 2

Straight-leg High Kicks x 2

High Knees x 2

Butt Kickers x 2

200m Run

10 Medball Thrusters

10 Russian KbS (each set a little heavier)

x 3

Workout of the Day

Kellen (Time)

5 Rounds

400m Run

20(Rx+30) American KbS 53/35

30 Wallballs 20/14
GOAL <35MIN
No Wallball? do light thrusters.

No KB? Swing a DB or back pack.

Extra Work

Core

4 Rounds for Quality

15 Tuckups

30 sec Hollow Rock

1:00 Rest