CrossFit Ballwin – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Super Rack, Single Leg Flexion
Strength & Skill
Clean Pull + Squat Clean (5 Sets of (2+1), build to hard but doable)
1.) Pull bar from floor to second pull position.
2.) Back to floor
3.) Without resting clean bar to squat position.
**Lower the weight slowly to the ground on pulls, focusing on the proper bar path
**Take 3 seconds to lower bar
Metcon
Metcon (Time)
05Nov2015
3 Rounds for Time:
10 x Power Cleans (155 / 105#)
10 x Handstand Push-Ups
10 x Pull-Ups