Barnes Corner CrossFit – CrossFit

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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


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.

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