CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Interior / Exterior Hip Mobile, Sink Mobile
Strength & Skill
Back Squat (5 Sets of 4 Reps @ 30X1)
Metcon
Metcon (AMRAP – Rounds and Reps)
13Nov2015
Complete as much as possible in 13 minutes.
Ascending Rep Scheme by 1
1 x Ring Dips
1 x Box Jumps (24 / 20″)
2 x Ring Dips
2 x Box Jumps
3 x Ring Dips
3 x Box Jumps
……Continue……
Homework
10-15 Mobility Work
**Ask a coach for an individual focus areas