CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: T-Spine Smash, Couch Stretch, Sink Mobilization
Strength & Skill
Snatch Grip Deadlift (7 Sets of 7 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
18Aug2015
10 Minute AMRAP of:
5 x Power Clean (135# / 95#)
2 x Wall Walks
**Wall Walks Scaled: Pike position on a box, 10 x Shoulder Taps = 1 x W.W.
Cash Out
Overhead Squat Therapy: 20 x Wall Squats with PVC Pipe