Barnes Corner CrossFit – CrossFit

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Warm-up

1 min – Arm Swings

1 min – Trunk Twists

1 min – Hip Circles

Worlds Greatest Stretch 2 x 30 seconds each side.

Then:

3 rounds:

5 inch worms

20 walking lunges

20 Jumping Jacks

Strength

Deadlift (Death By)

Strength:

Death by Couch Deadlifts (or deadlifts😉)

= EMOM x 2 Deadlifts, every minute add 2 additional reps until you cannot perform the reps in the alloted time.

Workout of the Day

Metcon (Time)

“Don’t Text Me At 5AM”

For Time (15 min time cap)

50-40-30-20-10

– Double Unders (3:1 single under to double under ratio. Don’t have a rope? Pretend!)

– Lunges (total reps counted, not 50,40,30 each leg)

– Plank (1 second : 1 rep ratio)
MUST WATCH DEMO VIDEO: https://youtu.be/krwKGDDAUKI