CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Elevated Pigeon, Posterior Chain, Rib Mobile
Strength & Skill
3 sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Russian Kettlebell Swings x 20-25 reps @ 1010
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
**This is a continuation of time. Don’t just burn though it. Increase on weights, but maintain FORM. Remember the TUT decoder.
Romanian Deadlift (3 Sets of 6-8 Reps)
Metcon
Metcon (Time)
10Nov2015
Complete for time:
100 x AbMat Sit-Ups for Time
**On the Minute – 1 Round of “Cindy” (5 Pull-Ups, 10 Pushups, 15 AirSquats)
Homework
10-15 Minutes of Overhead Squat Therapy