Barnes Corner CrossFit – CrossFit
Warm-up
(15 Min)3 sets of:
5 wall squat (squat therapy) @ 3333
10 ring rows @ 2020 tempo
30s lat stretch RIGHT
30s lat stretch LEFT
then:
Accumulate 20-40 High Quality Glute Bridge
Fundamentals
Kettlebell Swing/Snatch Skillwork (15min)
Accumulate 3 sets of 10-20 reps, after each set of 10 scap pullups
Workout of the Day
Metcon (AMRAP – Reps)
On a 15 minute clock:
30 strict pullups
Any break is 20 abmat situps (after 5 sets, no more penalty)
In remaining time:
AMRAP One Arm KB Swings 53/35
Score: KB’s
Scaling:
Rx+ 50pu/15ghd
then: KB Snatch
Fitness:
5 rounds: 2 strict pullups /10 RR & 15/10amsu
In remaining time, for total reps:
10 KB Swing 53/35
10 box stepup 24″/20″
Extra Work
30s airbike at high effort
Rest 3 minutes
30s row at high effort
Rest 2 minutes
AMSAP Plank Hold on elbows 45/25 on butt
X 1-3
NOTES: The 30s efforts should be very high effort, you should push the pace on this. Then enjoy the rest, it’ll fly by. Do this 1-3 times depending on how you fatigue, if the plank weight is too heavy, drop to bodyweight only.