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
Stretches: Anchored T-Spine, Sink Mobile, 30-45 Sec. 3rd World
Strength & Skill
Clean Pull (4 Sets of 3 Reps)
**Ensure there is full extension of the hip and shrug on the finish
**Bar should remain close throughout the movement
Inverted Ring Rows (4 Sets of Max Rep)
**Elevate to a supine position (raise feet with box)
**Ensure scapula retraction
Metcon
Metcon (AMRAP – Reps)
21Oct2015
Partner WOD
Clock Set to 15 Minutes Complete:
1.) 2000m Row
2.) With remaining time, complete as many reps/points as possible:
– Wall Balls
**Partners can partition the row & reps as they choose.
Cash Out
10 – 15 min Thoracic Mobility