CrossFit Ballwin – CrossFit
Caitilyn Brenner
Warm-up
DeFranco’s “Limber 11” (No Measure)
1) IT Bands Foam Roll (10-15 passes)
2) Adductors/Inner Thigh Foam Roll (10-15 passes)
3) Lacrosse Ball Glutes (0:30-2:00 min.)
4) Bent-knee Iron Cross (5-10 reps)
5) Rollover Into V-Sits (10 reps)
6) Rocking Frog Stretch (10 reps)
7) Fire Hydrant Circles (10 forward, 10 back)
8) Mountian Climbers (10 ea. leg)
9) Cossack Squats (5-10 ea. leg)
10) Seated Piriformis Stretch (20-30 sec ea. side)
11) Rear-Foot-Elevated Hip Flexor (5-10 reps, 3 sec. hold ea. side)
Strength & Skill
10 EMOM
-10 Reps every minute for 10 minutes
Inverted Supine Row (10 EMOM, 10 Reps)
Bar Racked – To Chest
Rings – To Arm Pits
Metcon
Metcon (Time)
3 RFT:
400m Farmer Walk
40 KB Snatch (L=1, R=2)
KB Weight:
Rx+ 70/44
Rx 53/35
Sc 35/26-18