Barnes Corner CrossFit – CrossFit
Warm-up
7 Minute Clock:
ROW/BIKE or SKI 2 Minutes
2 Rounds:
35 Band Pull Aparts
20s Hanging Flutter Kicks
5 Eccentric Pushups
PRIMER
(10 MIN RUNNING CLOCK TO COMPLETE)
3 Giant Sets:
10 Dumbbell Bench Press
30s Max Double-Unders
15 Deadlifts (205/145)
30s Max Double-Unders
20 Dumbbell Bent Over Rows, (10 each side)
Metcon (AMRAP – Reps)
32 MINUTE CLOCK
At GO:
4 MIN MAX CALS ROW
at 28:00 for 10 Min AMRAP:
25 DU’s
20 Squats
15 Situps
10 Pullups
5 Burpees
at 18:00
4 MIN MAX CALS SKI
at 14:00 for 10 Min AMRAP:
5 Burpees
10 Pullups
15 Situps
20 Squats
25 DU’s
at 4:00 Max Cals BIKE until time runs out.
each round of the chipper is 75 reps.
Score is TOTAL REPS + CALS