Announcements

***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

View Public Whiteboard

Warm-up

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)

Metcon

Barbell Complex: 21-15-9 (Time)

Barbell Complex

(Rx- 135# / 95#)(Sc- 95# / 65#)

Reps of 21-15-9

-Deadlift

-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

**Complete all the reps of the movements before going to the next.

Cash Out

Choose two mobility stretches from the charts, or 30 burpees.