Announcements
Reminder: No Yoga on Sunday. Labor Day (Monday) there is only one class @ 930am.
CrossFit Ballwin – CrossFit
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Posterior Chain Floss, Sampson Stretch
Strength & Skill
Deadlift (5 Rounds of 3/8 Super Set)
**Heavy sets of three reps, immediately followed by a volume rep of eight.
**Example: 3 RM (80 to 90% 1 RM) followed by 8 reps (45 to 55% 1 RM), no rest between 3/8’s
**Build separate bars for lifts
Metcon
Metcon (Time)
04Sept2015
Complete for Time:
800m Run
20 x Box Jumps (24 / 20″)
40 x Sit-Ups
20 x Pull-Ups
40 x Wall Balls (20 / 14#)
400m Plate Run (45 / 25#)
Cash Out
150 x Flutter Kicks