CrossFit Ballwin – CrossFit
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)