CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog
Mobility:

1) Posterior Chain Floss

2) Frogger

3) Rib Mobile

Strength & Skill

1: Deadlift (5-4-3-2-1-1-1)

Metcon

Metcon (Time)

13Jan2016

4 Rounds for time:

10 Calorie Row

10 Push Press (95/65)

20 Back Squats (95/65)

Homework

Flutter Kicks (200)