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: Sampson (30 sec. ea.), Elevated Pigeon, Bilateral Shoulder Flexion (Ft. Rack Poster)
Strength & Skill
Front Rack Lunge (5 Sets of 4 Reps (L/R= 1 rep))
Metcon
Metcon (AMRAP – Rounds and Reps)
09Sep2015
12 Min AMRAP of:
5 x Power Jerks (155 / 105#)
25 x Double Unders
**Must finish Jerk position for rep to count