Announcements
Please make sure you are signed into class. Your profile should be up on the screen. Thank you & don’t forget YOGA this Sunday @ 11am.
CrossFit Ballwin – CrossFit
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Couch Stretch, Anchored T-Spine, 10 x Squat Hold Dislocates
Strength & Skill
1: Single Arm Dumbell Press (4 Rds. of 6-8 reps each side)
Metcon
Pull-ups (4 Rds of Max Rep. / Technique)
Metcon (AMRAP – Reps)
18Jun2015
9 Min. AMRAP of:
-Bear Complex (95#/65#)
**Bear Complex: 1 Rep= 5 Movements
1.) Power Clean
2.) Front Squat
3.) Push Press
4.) Back Squat
5.) Push Press
Cash Out
Choose one mobility drill from Pressing & one from Running charts.