CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Rib Mobilization, Instep, Anchored T-Spine
Strength & Skill
1 or 2 based on skill level
1: Handstand Push-ups (5 Rds. of 5-10 Reps./ Progression)
Progression: Wall Walk w/ Shoulder Taps or Box Pike Position
2: Deficit Handstand Push-ups (5 Rds of M.R. (all controlled movements))
Metcon
Metcon (Distance)
16Jul2015
Partner WOD:
As P1 completes the Work Capacity cycle, P2 is Rowing to cover as much distance as possible. Once the W.C. is complete, partners switch. P1 & P2 complete this cycle for 16 minutes totaling the comuniative distance for score.
Work Capacity:
10 x Box Jumps (25″ / 20″)
10 x Chest to Bar Pull-Ups
10 x Power Snatch (95# / 65#)
Cash Out
Partners choose two mobility drills and practice. Ask to use the Supple Leopard book for a variety.