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
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Hamstring Smash, Elevated Pigeon
Metcon
Metcon (Time)
16May2015
Partner WOD, complete for time:
50 x Alternate Box Jumps (24″/20″)
25 x Unison Burpees
100m Bear Crawl
50 x KB Swings (25 reps each)(53/40)
25 x Medball pass sit-ups (20/14)
100m Leap Frog
50 x Wall Ball
25 x Alternate Power Cleans (135/95)
100m Overhead Walking Lunge (45/25)