CrossFit Ballwin – CrossFit
Warm-up
18 Min. Tabata Warm Up (No Measure)
**These movements are to be performed at light to moderate pace. To failure is not the goal.**
*One round consist of 20 sec. work & 10 sec. rest*
Equipment: Barbell, Kettlebell, Band, Abmat.
Movments:
4 rds. – Air Squat
4 rds. – Push Ups
4 rds. – Sit Ups
4 rds. – Lunging Dislocates
4 rds. – Kettlebell Swings
2 rds. – High Snatch Pull
2 rds. – Power Snatch
Stretches:
4 rds. – Double Overhead Band Pull
4 rds. – Sampson
4 rds. – Couch Stretch
Metcon
Metcon (Time)
02Mar2016
With a partner, sharing reps. One works at a time 50-40-30-20-10
Barbells set at 135/95#
– Hang clean
– Shoulder to overhead
– Back squat
– Pull-ups