Barnes Corner CrossFit – CrossFit
Warm-up
10 MIN CLOCK
3 Rounds:
15 Single Unders, 15 Double-Unders, 10 Single Unders, 10 Double-Unders
250 Meter Moderate Row
5 Spiderman and Reach, each leg
At 10:00 for 15 Minutes:
Coach Lead HSPU and Pullup Skillwork and Progressions and Practice
Gymnastics
At 10:00 for 15 Minutes:
Coach Lead HSPU and Pullup Skillwork and Progressions and Practice
During this time find a MAX Sprict HSPU and Strict Pullup Benchmark.
Handstand Push-ups (MAX STRICT)
One Attempt
Pull-ups (Strict)
One Attempt
Down Under (Time)
3 Rounds: 40 Double-Unders, 12 Burpees
50/35 Calorie Row
2 Rounds: 40 Double-Unders, 12 Burpees
35/25 Calorie Row
1 Round: 40 Double-Unders, 12 Burpees
20/15 Calorie Row
Scaled: Singles x3
If more than 6 in class, Alternate Row and Ski
SKI:
RD 1 (35/30 CALS)
RD 2 (25/20 CALS)
RD 3 (15/10 CALS)
Cool Down
2 MIN HOLD BOTTOM OF SQUAT because I AM IN BELIZE RIGHT NOW!