Announcements
Don’t forget to get your team signed up for our Barbells for Boobs Team WOD on October 28th!
CrossFit Ballwin – CrossFit
Warm-up
DeFranco’s “Limber 11” (No Measure)
1) IT Bands Foam Roll (10-15 passes)
2) Adductors/Inner Thigh Foam Roll (10-15 passes)
3) Lacrosse Ball Glutes (0:30-2:00 min.)
4) Bent-knee Iron Cross (5-10 reps)
5) Rollover Into V-Sits (10 reps)
6) Rocking Frog Stretch (10 reps)
7) Fire Hydrant Circles (10 forward, 10 back)
8) Mountian Climbers (10 ea. leg)
9) Cossack Squats (5-10 ea. leg)
10) Seated Piriformis Stretch (20-30 sec ea. side)
11) Rear-Foot-Elevated Hip Flexor (5-10 reps, 3 sec. hold ea. side)
Strength & Skill
Lvl.1: Kipping (Skill Work)
Lvl2: Pull-ups (5 Set of MR or Progression)
-For those working on pull-ups, assess your progression with coach & develop new scaled options
Lvl 3: Muscle-ups (5 Sets of MR or progression)
-Focus on proper reset to complete more efficient multiple reps
-Progression Work
Metcon
Metcon (10 Rounds for time)
10 Rds, each for time:
Perform max effort 250m Row, then rest 2 min.
-Keep track of the time for each 250m row
-The goal is to check max aerobic output with the ability to recover