CrossFit Ballwin – CrossFit
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.