CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: Rib Mobile, Interior/Exterior Hip Mobile
Strength & Skill
Overhead Squat (5 Sets of 2 Reps (10 second descent))
**Form & Stability work!!
Metcon
Metcon (AMRAP – Rounds and Reps)
04Apr2016
13 minute ascending ladder, increase by 1 rep each round
-Deadlift (225/155#)
-Box Jump (30/24″)
-Chest to Bar