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: Dislocates, Anchored T-Spine
Strength & Skill
1a: Invert to Lower (5 set of 4-7 controlled reps)
Find hollow body position inverted on the the rings, then lower to Front Lever or to ground. If you’re going to the F. Lever, then hold horizontal and return to inverted position.
1b: Push Jerk + Jerk (5 sets of 1 reps (2 + 1) )
Movements is 2x Push Jerks + 1x Split Jerk
Metcon
Metcon (Time)
20May2015
4 Rounds for Time of:
9 x Handstand Push-Ups
15 x Wall Ball (20# / 14#)
25 x Kettlebell Swings (53# / 35#)