CrossFit Ballwin – CrossFit

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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 Mobile, Pec/Lat, Oly Wall Sit

Metcon

Grit. Grind. Get it done.

Metcon (Time)

“Green Mile”

5 Rds for Time:

5 x Handstand Push-Ups

10 x Back Squat

250m Sprint

**Bar Weights:

Rx+ 225 / 155# & Deficit HSPU

Rx 185 / 125#

Sc 135 / 95#