**New schedule is effective Monday** Please, check our Facebook page or www.crossfitballwin.com for the updated schedule.
CrossFit Ballwin – CrossFit
Barbell Complex (light weight) (No Measure)
2 Cycles w/ 6 Reps of:
Stretches: Sampson, Pigeon, Anchored T-Spine
Strength & Skill
Bear Complex (1-2-3-4-3-2-1 Reps)
Second Push Press
**Work on form & flow. As you are progressing through the complex, identify the area of the weakest. Write the identified movement on the board, for further work throughout the week.
**The goal is to progress through the complex reps without resetting/dropping the bar.
Metcon (12 Rounds for reps)
12 Min. EMOM of:
12 x Wall Balls (20# / 14#)
6 x Hand Release Push-Ups
**Resting only in Plank position.