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A Random Walk

10
Jan

A Random Walk

Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Warm-up

Glute/Lower Back SMR (2min)

+

1 min Hollow Hold

5 Jefferson Curls

x3

+

5 Kettlebell Windmills (E/S)

10 Kettlebell Swings

10 Front Step Lunges (E/S)

5 Broad Jumps

10 Light Wall-balls

10 Light DB Press (E/S)

x2

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

15 Wall-balls 20/14

12 One-arm Kettlebell Swings 53/35

9 Box Jumps w/ Step Down 24/20

50m shuttle run b/t each (there and back)

rest 3:00

repeat
Rx+ Snatch

Extra Work

15 Pronated Barbell Rows

AMRAP Push-ups

Rest 90s

x4

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