CrossFit Ballwin – CrossFit

View Public Whiteboard

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