CrossFit Ballwin – CrossFit
Warm-up
8 Minute Dynamic Group Warm-Up
Mobility:
Squat Test/Retest
Interior/Exterior Hip Mobility, Single Leg Flexion
Strength & Skill
Power Clean (5 sets of 1.1 )
**Add weight each set
**These sets are 2x reps, the 1.1 represents a reset of grip/position between
**Rest 90 sec between each set
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
L3: (115/75#) (Reg Pull-ups & Ring Dips)
L2: (95/65#) (Assisted Pull-ups & Ring Dips)
L1: (65/35#) (12x Ring Rows per rd & Dip Lowers)