CrossFit Ballwin – CrossFit
Warm-up
1 Round:
10x Walking Lunges
10x Push Presses empty bar
10x Russian Swings
10x Supermans
10x Air Squats
10x Step-ups
Mobility:
Couch Stretch
Anchored T-Spin
Strength & Skill
Perform 1a, 1b, & 1c, as one big set:
1a) KB Reverse Lunges: 3 x 6 ea. Rest 30s.
1b) KB 1-Arm Rows: 3 x 8-10 ea. Rest 30s.
1c) Side Planks: 3 x 20s ea. Rest 30s.
1a: Reverse Lunges (3 sets of 6 reps (each side))
1b: 1-Arm KB Rows (3 sets of 8-10 reps (each side))
1c: Side Planks (3 sets of 20 sec. (each side))
Metcon
Metcon (Time)
24May2016
5 RFT:
50x Double Unders
20x OKBS (53/35#)
10x Burpee Box Jumps (24/20″)
L3: (30 DU’s)
L2: (30s of Attempts) (35/25#) (20/15″)
L1: (50 Singles) (35/25# Russian Swing) (Burpees, no Box)