Barnes Corner CrossFit – CrossFit

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Warm-up

8 Minutes Smooth:

15 PVC Passthru

5 Scap Pushups slow

5 Scap Pullups slow

15 Snatch Grip Behind the Neck Press w/PVC

1 min Run in Place or Mountain Climbers.

AT HOME WOD

Metcon (AMRAP – Rounds and Reps)

10 Minutes: Practice Turkish Getup

10 Minutes AMRAP:

10 Pistols Alternating

10 Jumping Air Squats

15 Sec Inverted Hold

Strength

Barbell Row (10-10-10-10, rest as needed)

Each set, heavy 10. Record your heaviest set.

Dumbbell or kettlebell Row will work just a good!

Workout of the Day

Taco Stand (AMRAP – Reps)

2 Times (15 Min Clock):

For Total Reps

1:00 AMRAP Doubleunders

Rest 1:00

1:00 AMRAP Situps

Rest 1:00

1:00 AMRAP Jumping Lunges

Rest 1:00

1:00 AMRAP Strict Pullups

Rest 1:00

Repeat