***No Yoga on this Sunday. Our new Barbell Club starts this coming Monday (18th). It consist of two session a week for an 8 wk cycle @ 715pm to 830pm. This program is ran by Coach Hughes and will be focused strictly on strength. Class sizes are limited. Enrollment is currently 50% off until the program starts or sells out.
CrossFit Ballwin – CrossFit
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Classic Posterior Chain Floss, Instep, Band Pull
Strength & Skill
Alternate movements. Work with a partner on the H.H., to secure your feet.
Hamstring Hammer (5 sets of 5 reps.)
Turkish Get Up (4 sets of 2 reps each side)
Barbell Complex: 21-15-9 (Time)
(Rx- 135# / 95#)(Sc- 95# / 65#)
Reps of 21-15-9
**Complete all the reps of the movements before going to the next.
Choose two mobility stretches from the charts, or 30 burpees.