CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Stretches: Band Pull, Thoracic Smash, 60 sec Deep Squat
Strength & Skill
L-Sit to Pass Through Holds (3 Sets of 5 / Technique)
Perform on parallettes. No touching the ground.
Weighted Pull-ups (8-6-4-2-ME-ME / Technique)
**Use 50-60% of the 2 Rep weight for Max Effort
**If scaling, work on “negative” Pull-Ups. Jump then lower to full extension.
Metcon
Metcon (AMRAP – Rounds and Reps)
12Nov2015
10 Minute AMRAP:
10 x Power Snatch (75 / 55#)
5 x Burpees