Barnes Corner CrossFit – CrossFit
Strength
Fundamentals
Pull-Up Progression Drills
Movement Prep
10 Scap Pull-ups
5 Lat Activations (Press Down on Bar)
1-3 Strict Pull-ups or Ring Rows
5 Controlled Swings
5 Kip Swings
3 Pull-ups
Movement Substitutions
Reduce Reps
Ring Rows
Banded Pull-ups
Jumping Pull-ups
Front Squat (3×5)
15 Minutes.
2 Warmup sets then 3×5.
One Set Every 3 Minutes.
Progressive loading or stick with same weight if challenging.
Workout of the Day
Wasabi (Time)
For Time:
1,000 Meter Run (5 Laps)
40 Pull-ups
30 Front Squats (135/95)(115/80)
20 Barbell Facing Burpees