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“Your Stage Name”

27
Dec

“Your Stage Name”

Barnes Corner CrossFit – CrossFit

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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.

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