CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Rib Mobilization, Elevated Pigeon, Floor Sweep
Strength & Skill
Shoulder Press (5 Sets of 5 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
06Oct2015
15 Min AMRAP:
10 x Ring Dips
10 x Power Snatches (95 / 65#)