CrossFit Ballwin – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: Elevated Pigeon, Rib Mobilization, 60 Sec Overhead Squat Hold
Strength & Skill
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
**Technique/Skill Work
Power Snatch (4 Sets of 4 Reps)
**Work these reps as touch & go (unbroken)
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Homework
90/45/45 Plank
90 sec. Front
45 sec. Left
45 sec. Right