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: Band Pull, Pec/Lat, Banded Hip Flexor
Strength & Skill
**Progression of Kipping & fundamentals of overhead pulling.
Pull-ups (5 Rds of Max Rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
07Jul2015
Against a 15 minute clock, reach as high as possible in the following ladder:
Reps 3-6-9-12-15-18-21-24…..
Deadlift (155# / 105#)
Box Jump (20″)
Toes to Bar/Rings