24OCT2018

CrossFit Ballwin – CrossFit

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Shannon Moncheski

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-ups to Down Dog

Fast Row

Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Squat Hold – 2:00

Pigeon Pose – :30 Each Leg

Strength & Skill

Air Squats:

1. Hips Back

2. Squat Therapy

Clean & Jerk

1. Bend, Don’t Reach

2. Stay Over the Bar

3. Keep the Bar Over You

Metcon

Metcon (4 Rounds for time)

5 Rounds, On the 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/85)