CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups
Stretches: Single Leg Flexion, Band Pull, Hip Flexor

Strength & Skill

*Primary focus is Shoulder Press. Down time in between sets, work Pistol technique.

1: Shoulder Press (8-6-4-4-2-2)

2: Pistols (Practice/Review Pistols for Metcon)

Metcon

Metcon (AMRAP – Rounds and Reps)

21Sep2015

11 Minute AMRAP:

50 Ft. Bear Crawl

10 x Pistol Squats (L/R= 1 Rep)

**Forward Bear Crawl 25 ft., then Reverse Bear Crawl 25 ft. back.

**Breakup Pistol Reps as needed.

Cash Out

Shoulder H.J. (50 ea. Side)