CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Anchored T-Spine, Single Leg Flexion, Band Pull
Strength & Skill
Single Arm Dumbell Press (4 Sets of 8-5 Reps (each side))
**These are strict, no Push Press movement.
**Pay attention to the wrist/grip position & how you involuntarily stack it over the forearm. Do you lose this with a barbell?
Pull-ups (4 Sets of Max Rep / )
Metcon
Metcon (Time)
17Aug2015
3 Rds for Time:
25 x Dumbell Thrusters (40# / 25#)
400 m Row
Gymnastics
90/45/45 Plank (1 Rds)
90 sec. Front
45 sec. Left
45 sec. Right