CrossFit Ballwin – CrossFit
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#