CrossFit Ballwin – CrossFit
Mike Conway on rep 792 of 1000
Warm-up
1 Minute:
Active Spidermans
PVC Pass Throughs
Active Samson
PVC Lat Stretch
Push-up to Down Dog
PVC Hinge Drill
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength & Skill
Deadlifts:
1. Grip
2. Arms
3. Move Prep
Hang Power Cleans:
1. Arms
2. The Catch
3. Move Prep
Push Jerk:
1. Arms
2. The Catch
3. Move Prep
Weightlifting
Hang Power Clean (Build to a Heavy Double)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here