CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Mobility:
1) Rib Mobile (2 Minutes each side)
2) Instep
3) T-Twist
Strength & Skill
1: Handstand Push-ups (5 sets of 5 Reps)
*If you can knock out 5 with no problem, add a deficit*
2: Freestanding Handstand Holds (1 for Max Time)
Metcon
Marguerita (Time)
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Homework
10 Minute Mobility
*Focus on Shoulders*