CrossFit Ballwin – CrossFit
Warm-up
Community Warm-Up:
As a class, think of 20 movements to perform and complete 10 reps of each movement.
Mobility:
Instep, Rib Mobilization, Floor Sweep
Strength & Skill
EMOM 10:
ODD: 30s Hang Power Cleans (volume form reset)
EVEN: 30s of Handstand Hold
**Handstand holds are based on skill level, scaled options available
Hang Power Clean (5 Rds of 30s Max Rep)
Freestanding Handstand Holds (5 Rds of 30s Holds)
Metcon
Metcon (Time)
19May2016
5 Rds of:
7x KB Front Squat (right)
7x KB Front Squat (left)
7x KB Swing (right)
7x KB Swing (left)
3x Turkish Get-up (each arm)
Rest 1:00
**Scale weights as needed
**Use a load that is challenging, but can be maintained properly throughout movement patterns
**Post load weight(s) in comments
Homework
This will be done as a class, but put your times in for future reference.
Max Front Plank Hold (Time)
Max Front Plank Hold