24Feb2016

CrossFit Ballwin – CrossFit

Warm-up

Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup
Stretches: Pigeon, Floor Sweep, T-Twist/Scorpion

Strength & Skill

On the Minutes:

Minutes 0-1, 3-4, 6-7, 9-10, 12-13: Renegade Row x Max Reps in 45 seconds

Minutes 1-2, 4-5, 7-8, 10-11, 13-14: Dynamic Push-Ups x Max Reps in 45 seconds

Minutes 2-3, 5-6, 8-9, 11-12, 14-15:

Overhead Reverse Lunge x Max Reps in 45 seconds

**Increase weights on Renegade Row & Overhead Reverse Lunges

**Track weights & Reps

Renegade Row (Minutes 0-1, 3-4, 6-7, 9-10, 12-13)

Dynamic Push Ups (Minutes 1-2, 4-5, 7-8, 10-11, 13-14)

Overhead Reverse Lunge (Minutes 2-3, 5-6, 8-9, 11-12, 14-15)

Metcon

Metcon (Time)