Barnes Corner CrossFit – CrossFit
Warm-up (No Measure)
Row/Bike/Ski or Run (2 Min)
2 Rounds:
Banded Lateral Walks (25’ each side)
Single Arm Ring Row Holds (30sec each side)
Hollow Hold 20sec to Arch Hold 20 sec x2
Gymnastics
Kipping and Toes to Bar & Power Clean Skill Work
Kipping Movement Progressions
10 Scap Pull-ups
10 Kip Swings
5 K2E
3 T2B
Power Clean:
Movement Prep
5 Jump Shrugs
5 High Pulls
5 Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Build to very light weight
3 Power Cleans
Build to first workout weight
Mani-Pedi (Weight)
On the 2:00 x 7 Sets:
36 Double Unders Rx+(72 Singles Rx)
9 Toes to Bar Rx+ (9 Toes as High as Possible Rx)
3 Power Cleans
Every 2 Min, Complete 1 Round. Score is Heaviest Triple. Does NOT have to be Touch and Go.