10May2016

CrossFit Ballwin – CrossFit

Warm-up

5 min Abmat Pizza Game (2 burpee penalty for drops)

+

20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans

Stretches:

Tissue Work x 10 passes each w. foam roller

– Thoracic Spine

– Lats

– Adductors

Strength & Skill

**Increasing weight to difficult but doable

A) DB Split Squats: 3 x 8-10 ea. Rest 60s.

B) Single Leg RDL: 3 x 8-10 ea. Rest 60s.

C) Farmer Carry: 3 x 150 ft. Rest 60s.

A: DB Split Squat (3 Sets of 8-10 Reps)

B: Single Leg RDL (3 Sets 8-10 Reps)

C: Farmer’s Carry (3 Sets @ 150 Ft.)

Metcon

Metcon (4 Rounds for reps)