Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

-3 Rounds-

10 burpees

10 jumping air squats ( concentrating on explosive movement jumping movement)

7 kipping movements

5 kipping HSPU..OR..3 strict HSPU…OR 3 deficit HSPU (work on weakness)

Then:

5 Min CTB Skillwork

Push Jerk (7×3)

Metcon (Time)

30-20-10

Push press 95/65 85/45

Box jumps

CTB pull-ups
Use bands or jumping if needed, but EVERYONE’s chest is touching the bar today.

Pull down and back with the elbows and bring your chest to the bar. practice.