Barnes Corner CrossFit – CrossFit

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Warm-up

Quad SMR (2min E/S)

+

10 Cossack Squats

10 Tucks ups

x3

+

5 Inch Worms

10 Goblet Squats 2s Hold at Bottom

10 Hanging Knee Raises

x2

Strength

Front Squat (3 sets)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

3 Strict Pull-ups

9 Kipping Pull-ups

3 Strict Ring Dips

9 Kipping Ring Dips

12 Knees to Elbow

500m Row/30 Cal Bike

Extra Work

800m Run @ goal mile pace

Rest:Work = 1:2

x2