Barnes Corner CrossFit – CrossFit
Warm-up
PREWARMUP:
SIGN INTO WODIFY AND FIND YOUR SQUAT %’s
FIND A PARTNER AND SETUP RIG
WARMUP:
12 MIN CLOCK
For 6:00 AMRAP:
5 Russian Baby Makers
5 EA SIDE Spiderman & REACH
:30 GOBLET Squat Hold
100M Row
……
At 6:00, Squat Primer:
3 RDS
6 Single Leg Lateral Box Step Ups
100FT Front Rack KB Carry
Back Squat (Squat Waves)
EMOM 13 MIN CLOCK Wave #1
6 @ 60% of 1RM
4 @ 65%
2 @ 70%
REST 1 MIN
Wave #2
6 @ 65% of 1RM
4 @ 70% of 1RM
2 @ 75% of 1RM
REST 1 MIN
Wave #3
6 @ 70% of 1RM
4 @ 75% of 1RM
2 @ 80% of 1RM
REST 1 MIN
10 FRONT SQUATS @ 50% of 1RM Back Squat Weight
SCORE HEAVIEST SET OF 2 BACK SQUATS.
Metcon (No Measure)
15 MIN CLOCK
3 SETS:
25 GLUTE BRIDGES
25 SITUPS
25 BANDPULL APARTS
15 ROMANIAN DEADLIFTS (Moderate Weight)
Cool Down
ROLL OUT YOUR GLUTES because I’m In Honduras RIGHT NOW.