CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Interior/Exterior Hip Mobility, Pec/Lat, Sampson
Strength & Skill
Zercher Squats are very underrated. These are pretty tough when done correctly. Take your time, stay in full range of motion and keep your form.
Zercher Squat (5 Sets of 5-7 Reps)
Metcon
Metcon (5 Rounds for reps)
02Nov2015
5 Rds of 3 Minute AMRAPs:
3 x Shoulder to Overhead
3 x Hang Squat Clean
3 x Burpees
1 Minute Rest Between Rounds
**Bar Weights:
Rx+ 115 / 75#
Rx 95 / 65#
Sc 75 / 55#