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
Stretch: Dislocates, Anchored T-Spine, Oly Wall Sit
Strength & Skill
Handstand Push-ups (5 Sets)
**Keep reps short of failure
**Work progression
Metcon
Metcon (AMRAP – Rounds and Reps)
14Oct2015
11 Minute AMRAP:
10 x Push-Ups
50ft Overhead Walking Lunge (45 / 25#)
10 x Dumbbell Snatch (50 / 35#)
Cash Out
10 min. Squat Therapy