CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Classic Posterior Chain Floss, Couch Stretch, Band Pull
Strength & Skill
Clean Segment Pull (5 Sets of 3 Reps)
Pausing the Clean into three different positions, then driving at the finish. Positions: 1″ off the floor, knee, hips and then finish.
Metcon
Metcon (AMRAP – Reps)
01Oct2015
Reach as far as possible in 13 minutes with the ascending rep scheme:
2-4-6-8-10-12-14-16-18-20….
Handstand Push-Ups
Back Squat (155 / 110#)