Announcements
**New schedule is effective Monday** Please, check our Facebook page or www.crossfitballwin.com for the updated schedule.
CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Posterior Chain Floss, Instep, Rib Mobilization
Strength & Skill
Dumbbell Snatch (5 sets of 3-4 reps, each side.)
Metcon
Metcon (AMRAP – Reps)
02Jun2015
8 min to find:
3 rep. working Deadlift
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In 14 min., complete as much as possible of:
1 x Deadlifts (75% of DL)
2 x Bar Over Burpee
2 x Deadlifts
4 x Bar Over Burpee
3 x Deadlifts
6 x Bar Over Burpee
4 x Deadlifts
8 x Bar Over Burpee
5 x Deadlifts
10 x Bar Over Burpee
6 x Deadlifts
12 x Bar Over Burpee
7 x Deadlifts
14 x Bar Over Burpee
8 x Deadlifts
16 x Bar Over Burpee
…..continue increasing until time ends….