Barnes Corner CrossFit – CrossFit

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Warm-up

Glute SMR 3 min each side

Hip flexor stretch (Couch) 1 min each side

+

250m Row

15-30s Deadhang Hold

12 Banded RDL

10 Ring Rows

8 Tuck-ups

x3

Fundamentals

Deadlift Skillwork

Workout of the Day

Mercury’s Core (Time)

4 rounds for time:

500m Row

10 Toes to Bar (12 Rx+)

6 Deadlifts 275/185 (315/225 Rx+)

Extra Work

3 Rounds for Quality

10 Bottoms-up KB Press (E/S)

20 Banded Face Pulls

20 Straight-arm banded Pull-downs