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Double Barrel Fitness – CrossFit

Warm-up

Funnel Tag

With a light dumbbell (10-15lbs) perform 2 Rounds:

30sec Overhead hold – each arm

30sec Rest

15sec Iron Cross with DB – each

30sec Rest

Then, 2-3 Rounds:

50m waisters carry on each arm with workout weight.

Primer

5-4-3-2-1

Wall Ball

3-3-3-3-3

Pushup

Metcon

15-Minute AMRAP

100m Waiters Carry – left arm

25 Wall Ball

15 Pushups

100m Waiters Carry – right arm

25 Wall Ball

15 Clapping Pushups

Rx+ = 80/55, clapping push ups

Performance = 50/35, 20/14

Fitness = 25/15, 14/10

Cash Out

Play one more round of funnel tag to get the weekend started!!

OR

Some time rolling out their pecs

OR

Perform some plane crash victim stretches and under the body stretches