CrossFit Ballwin – CrossFit
Warm-up
Walking Sampson
Inch Worms
“Roxanne”
-Jumping Jack & Burpee Combo
Mobility:
Hip Opener + Squat Test/Retest 1 min. each side
Strength & Skill
Paused Front Squat (Heavy Set of 2 reps, w/ 3 ct. @ bottom)
-Find a heavy set of 2 reps.
-Hold 3 counts at the bottom
-No disengaging at the bottom, stay active and high elbows though out
-Rest 2:00 in between
Metcon
Metcon (Time)
16May2016
For time:
15-12-9
Squat Cleans (135/95#)
*Fast 500m Row after every set
L3: (115, 75)
L2: (95, 65)
L1: (65, 35 Front Sq) (200m run after each set)
*20:00 Time Cap
Homework
KB Single Leg RDL:
3 sets of 6-8 ea.
-Rest 60 seconds