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Bars On Fire CrossFit – CrossFit

Warm-up

Cone Game (3 min)

https://youtu.be/UcL6WlcyBcI

2 rounds

10 Goblet Squats with KB

10 Planche Push ups

Mobility

Child’s pose from the wall

Banded wrist stretch

Overhead distraction w/ external rotation bias page 318

Weightlifting

Front Squat (3 x 10 @ 65% of 1 RM)

Option 1: Squat to a box or ball if

Necessary

Option 2: As written

Option 3: 2 sec pause on the way up

Metcon

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

1,2,3,4,5,6,7,8,9,10

Descending HSPU’s

Ascending Front Squats (95,65)

RX+ (135, 95)
10 HSPU’s, 1 Front Squat

9 HSPU’s, 2 Front Squat etc

Time cap at end of class

Conditioning

50 Push Jerks w/Pipe only


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