Announcements
Blackout Week! No preparing, No WOD hopping…..Just show up and train. CrossFit is about being able to do any physical task at any time. **Post results on the whiteboards and they will be entered into performance. Social media: #crossfitballwin
CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Banded Couch Stretch, Oly Wall Sit, Band Pull
Strength & Skill
**Use scaled progression
**Alternate Movements & Practice
Handstand Push-ups (Practice/Max Reps)
Parallette Handstand Push-Ups (Practice/Max Rep)
Double-Unders (Practice/Max Unbroken)
Metcon
Metcon (AMRAP – Rounds and Reps)
25Aug2016
15 Minute AMRAP of:
10 x Deadlift (225# / 185#)
5 x Handstand Push-Ups
Cash Out
10 to 15 minutes of Mobility drills