CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Mobility:
1) Banded Bully
2) Calf Smash
3) Band Pull
Strength & Skill
10 Minute EMOM
*Alternate between Weighted Pull-Ups and Double-Unders*
1: Weighted Pull-ups (Work up to a heavy 3RM)
2: Double-Unders (Total numbers of DU’s)
Metcon
Metcon (Time)
20Jan2016
For Time:
Buy In – 1000m Row
30-20-10
DB Snatch (55/35)
Back Squat (95/65)