CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Mobility:
1) Couch Stretch
2) Rib Mobile
3) Lat Smash
Strength & Skill
Press Complex (4 Sets of 1 Rep)
1 Strict Press + 2 Push Press + 3 Push Jerk
Metcon
Metcon (15 Rounds for weight)
19Jan2016
15 Minute EMOM:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
**Goal is to move as much weight as possible in 15 minutes**