Barnes Corner CrossFit – CrossFit
Metcon (Time)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
Then:
50 Calorie Bike
Then:
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements. If unable to bike today, complete a 1000 Meter Run or Row.