Barnes Corner CrossFit – CrossFit

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Workout of the Day

Time Card (4 Rounds for reps)

4 Rounds:

30 sec Bike/Ski Cal

-Rest :30

1:00 Air Squats

-Rest 1:30

30 sec Sled Push/ Row

-Rest :30

1:00 Pushups

Rest 1:30

Core Work

Metcon (No Measure)

9 MIN EMOM

1) 40 sec Superman

Hold

2) 40 sec Hollow Rock

3) 40 sec Pillar Press

(one arm at a time)

Extra Work

Metcon (Weight)

Arm Pump

3 Sets

10 Barbell Curls

20 Banded Tricep Extensions

10 Hammer Curls

10 Db Skull Crushers

Rest 1:00