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CrossFit Double Barrel – CrossFit

Warm-up

Pizza Box or Rowing.

Burpee Penalty

Breathing Drills

Side Laying Clam x 8

Psoas March x 6 per leg

Banded pull apart series

Gymnastics

8 minutes working up to a challenging weighted ring dip or progression.

Weightlifting

Snatch (1-1-1-1-1-1-1)

Increase each set

Performance

Crimson Leaves (AMRAP – Rounds and Reps)

8 minute AMRAP

40′ overhead plate lunge 45/25lbs

8 x 20′ shuttle run with line touch

10 kipping handstand push-ups
RX+ = 4/2″ deficit on the kipping HSPU

Fitness

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

40′ overhead plate lunge 25/15lbs

8 x 20′ shuttle run with line touch

10 Pike HSPU or 10 DB shoulder to Overhead

Cash Out

10 burpees, 15 wall ball, 3 rounds

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