Barnes Corner CrossFit – CrossFit
Warm-up
SIGN IN AND FIND YOUR %’s FOR SQUATS
BIKE/SKI 2 MIN
7 MIN AMRAP;
GOBLET SQUAT HOLD 30S
10 Air Squats
3 Inch Worms
10 Walking Lunges
30 Arm Circles
3 Wall Walks
PRIMER
Metcon (No Measure)
3 Giant Sets, resting as needed between sets
20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)
20 AbMat Sit-Ups
20 1-Arm Kneeling Kettlebell Presses (35/25, 10 each side)
20 Hip Extensions or Banded Good Mornings
20 Double Russian Kettlebell Swings (35’s/25’s)
20 MIN CLOCK
Focus on Excellent Movement.
Weightlifting
Back Squat (5-3-1 Waves)
13 MIN CLOCK
EMOM:
5 Back Squats @ 70%
3 Back Squats @ 75%
1 Back Squats @ 80%
REST 1 MIN
5 Back Squats @ 75%
3 Back Squats @ 80%
1 Back Squats @ 85%
REST 1 MIN
5 Back Squats @ 80%
3 Back Squats @ 85%
1 Back Squats @ 90%
REST 1 MIN
15 Fr Squat @ 52%
Cash Out
Metcon (Time)
Optional Cashout:
800M Sled Drag