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 Rotation, T-Twist/Scorpion, Squat Dislocates
Strength & Skill
1a: Pressing Snatch Balance (3 Sets of 4 Reps.)
1b: Evil Wheel (4 Sets of 8 Reps.)
Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.
Metcon
Metcon (AMRAP – Rounds and Reps)
14May2015
12 Minute AMRAP of :
9 x Power Snatches (85# / 55#)
15 x Wall Balls (20# / 14#)
100 Meter Sprint