CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Posterior Chain Floss, Banded Bully, Oly Wall Sit
Strength & Skill
Position Cleans x 3 (6 Sets of 1 Rep, Increasing )
Three cleans in consecutive motion, but pulled from different positions. These positions are ground, hang and mid hang. Reps can start at mid hang and work towards ground or in reverse. The area of pull needing to be worked, will be based on each athlete.
Metcon (Time)
08Oct2015
For Time:
10 x Cleans (115 / 75#)
1 x Bar Over Burpee
9 x Cleans
2 x Bar Over Burpee
8 x Cleans
3 x Bar Over Burpee
7 x Cleans
4 x Bar Over Burpee
6 x Cleans
5 x Bar Over Burpee
5 x Cleans
6 x Bar Over Burpee
4 x Cleans
7 x Bar Over Burpee
3 x Cleans
8 x Bar Over Burpee
2 x Cleans
9 x Bar Over Burpee
1 x Cleans
10 x Bar Over Burpee