CrossFit Ballwin – CrossFit
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: Elevated Pigeon, T-Twist/Scorpion, Rib Mobilization
Strength & Skill
1a: Pull-ups (3 Rds Strict Max Rep – or – Progression)
1b: Muscle-ups (Technique/Progression)
Metcon
Metcon (AMRAP – Rounds and Reps)
16Jun2015
15 minute Partner AMRAP of:
20 x Toes to Rings/Bar
20 x Snatch 75# / 55#
20 x Parallette Push-Up
**Parallette Push-Ups are with feet on a 20″ box. This will leveling the body, when arms are at full extension. The down position is with the face breaking the plane of the Parallette’s handles.
**Reps are split between both partners at their choosing. Count rounds and reps.