CrossFit Ballwin – CrossFit

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Warm-up

5 Minutes For Quality:

5 Push-up to Down Dogs

10 Straight Leg Sit-ups

15 Second Front Plank on Hands

20 Lateral Hops Over Barbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Assisted Straddle Stretch: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side

Strength & Skill

Lateral Barbell Burpees:

1. Fall Down

Toes to Bar:

1. Pull Down on the Bar

2. Move Prep

Deadlifts:

1. Pull Up on the Bar

2. Move Prep

Metcon

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees
Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

After Party

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

*Percentages Based on 1RM Front Squat

Front Squat (Follow Wave Cycle)