CrossFit Ballwin – CrossFit

View Public Whiteboard

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