Barnes Corner CrossFit – CrossFit

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Warm-up

Warm Up – 8 MIN AMRAP

5 Cal Bike or 150m ski

05 Inchworms

10 Tuck jumps

20 Side Lunge

40 Mountain climbers

Metcon (AMRAP – Reps)

Max Burpees in 3 Minutes

Metcon (AMRAP – Rounds and Reps)

Core 101 – 6 MIN AMRAP

2 DBall sit-up to Russian twist

2 Seated knee 2 chest

*Increase reps by 2 every RD

Metcon (No Measure)

9 MIN to complete 2 RDs

20 Bicep curl to push press (10 EA)

20 Hang snatches (10 EA)

20 Lunge pass throughs (10 EA)

20 Halos (10 EA)

20 Crush grip rows

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

12/8 CAL Bike

10/8 Eccentric push-ups

8 DBall Over Shoulder

50M Farmer Carry – 50/35