CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Stretches: Banded Bully, Anchored T-Spine, Single Leg Flexion
Strength & Skill
Position Cleans x 3 (1 Complex – 10 E2MOM )
Three cleans in consecutive motion, but pulled from different positions. These positions are ground, hang and mid hang. Reps can start at mid hang and work towards ground or in reverse. The area of pull needing to be worked, will be based on each athlete.
Metcon
Metcon (Time)
25Apr2016
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55#
From 5:00-10:00 use 95/75#
From 10:00-15:00 use 115/95#
**Continue adding 20 lb. every 5 minutes for as long as you are able
**Track number of minutes completed