Barnes Corner CrossFit – CrossFit

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Warm-up

11 Min Clock

Spiderman and Reach :30 ea side

Sprawls :30

25M Farmers Carry

Single Leg RDL 5 Each Side

Repeat for 6 Min.

At 6 Min Mark:

Warmup Deadlifts and work up to 75%

Find a Heavy Farmers Carry.

Rx Suggestions:

Men 75+, Ladies 50+

Deadlift (5 Sets at 75%)

Set a 10 Minute Clock.

Every Other Minute for 5 Rounds

Superset 5 Deadlifts @ 75%

50M Farmers Carry

LAST SET OF DEADLIFTS MAX REPS.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

3 Rounds:

CAT COW 1 MIN

BIKE 1 MIN

-or-

Lay on the floor and Die.

BTW, I am somewhere in the Gulf of Mexico right now.