03Nov2015

CrossFit Ballwin – CrossFit

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Warm-up

Coaches Challenge: (No Measure)

Dynamic Warm-Up

Stretches: Classic Posterior Chain Floss, Band Pull, 3rd World

Strength & Skill

Sumo Deadlift (5 Sets of 6 Reps (80%’s))

Metcon

Metcon (AMRAP – Rounds and Reps)

03Nov2015

11 Minute AMRAP:

10 x Deadlifts (225 / 185#)

20 x Wall Balls (20 / 14#)

Cash Out

90/45/45 Plank (2 Rds)

90 sec. Front

45 sec. Left

45 sec. Right