CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Strength & Skill
PRIM: Deadlifts – 3 reps
AUX: Russian KBS – 8 reps, focusing on HIP EXTENSION
PRIM: Deadlift (5 sets of 3 reps)
**Warm up sets, so that all 5 sets are 85% 1RM
Metcon
Metcon (Time)
5 RFT:
3 Muscle-Ups
10 Box Jumps
15 Ball Slams (30/20)