Barnes Corner CrossFit – CrossFit
Warm-up
Hip Flexor SMR (1min E/S)
Glute SMR (1min E/S)
Sit in bottom of Squat 60s
+
15/10 cal bike
+
30s Plank
30 Archbody Hold (Superman)
x3
+
5 Cossack Squats (E/S)
5 Jefferson Curls slow
x3
+
12 Air Squats
12 Box Push-ups
10 Dumbbell Press
x2
Fundamentals
Handstand Pushup Skillwork & Progressions
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
40 Abmat Situps (50 Rx+)
30 Front Squats 95/65
20 Hand Release Push-ups (Rx+ Ring Dips)
10 Handstand Push-ups
Not too concerned today with score and checking the Rx button. More importantly to scale properly to get a “burn” in the muscles and complete high amounts of reps without breaks. Nearly ALL of us should scale this wod in some fashion in order to improve our fitness.
Extra Work
3 Rounds for Quality
10 Banded External Rotation
10 Banded Internal Rotation
10 Dumbbell Curls; 2s Neg.
20 Banded Tricep Extension