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
Mobility:
1) Pigeon
2) Instep
Strength & Skill
1: Pull-ups (5 sets of max reps)
*Pull-Ups must be strict*
2: Ring Dips (5 sets of max reps)
*Ring Dips must be strict*
Metcon
Metcon (AMRAP – Rounds and Reps)
08Jan2016
10 Minute AMRAP:
3 x Overhead Squats (95/65)
100m Sprint
6 x Overhead Squats
100m Sprint
9 x Overhead Squats
100m Sprint
Etc.