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: Instep, T-Twist/Scorpion
Strength & Skill
Partner up & cycle movements with two different barbells. This auxiliary movements are meant to be done with strict form.
**Barbell Rows: Focus is on max Scapula retraction. Weight should not be ‘thrown’ to touch the chest.
**Good Mornings: Keep focus on strong back, chest out, abs tight & Hamstring extension. Knees are not locked out or hyperextended.
1: Barbell Row (8-8-8-8)
2: Good Mornings (10-10-10-10)
Metcon
Metcon (Time)
06Aug2015
5 Rds for Time:
2/2 x Turkish Get-Ups (44# / 26#)
15 x Goblet Squats (44# / 26#)
250m Run