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: 60 Sec. 3rd World, Floor Angel, Instep
Strength & Skill
To make life easy, have your known percentages written down beforehand.
Shoulder Press (5 Sets of 3-5 Reps)
0-2 min.: 60-70%
2-4 min.: 60-70%
4-6 min.: 70-80%
6-8 min.: 70-80%
8-10 min.: 80-90%
**Use the last round to get some light back squats in, quickly. Get warmed up for squats….check mobility…..check form
Front Squat (5 Sets of 3-5 Reps)
10-12 min.: 60-70%
12-14 min.: 60-70%
14-16 min.: 70-80%
16-18 min.: 70-80%
18-20 min.: 70-80%
Deadlift (5 Sets of 3-5 Reps)
20-22 min.: 70-80%
22-24 min.: 70-80%
24-26 min.: 70-80%
26-28 min.: 70-80%
28-30 min.: 70-80%
Metcon
Metcon (AMRAP – Rounds and Reps)
18Nov2015
10 Minute AMRAP:
100m Sprint
15 x Kettlebell Swing (53 / 35#)
5 x Chest to Bar
Homework
10-15 Min Overhead Squat Therapy
**Grab a PVC Pipe and work the sticking points