CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Stretches: Interior/Exterior Mobilization, 3rd World, T-Twist/Scorpion
Strength & Skill
Low Bar Back Squat ([7.5.3] 3-3-3-3-ME)
Metcon
Bear Complex WOD (5 Rounds for weight)
Complete 5 rounds:
Complete the following cycle 7 times each round:
-Power Clean
-Front Squat
-Overhead Press
-Back Squat
-Overhead Press
+Rest as needed between rounds
*Do not drop the weight. Stay connected through the round.
**If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
***Work up the heaviest weight possible.
Cash Out
90/45/45 Plank (2 Rds.)
90 sec. Front
45 sec. Left
45 sec. Right