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: Kettlebell Arm Bar, Couch Stretch, Rib Mobilization
Metcon
Metcon (Time)
16Sep2015
Chipper for Time:
800m Row
70 x Hand Release Push-Ups
60 x Wall Balls (20 / 14)
50 x Power Snatch (75 / 55#)
40 x Kettlebell Swings (53 / 35#)
30 x Bar Over Burpees
20 x Box Jumps
10 x Muscle-Ups / Progression
800m Row
** 1 x Muscle-Ups Progression=
3 x Ring Dips
3 x Chin-Ups
**40 Min Time Cap
Cash Out
10 – 15 Min Mobility Work