Reminder: Don’t forget this Sunday @ 1pm (after Yoga) is the CrossFit Total. You will have 3 attempts to find your 1RM on Press, Squat & Deadlift. Even if you’re not participating, come support your CFB family. Visitors welcome, too.
CrossFit Ballwin – CrossFit
If you are doing the CF Total Sunday, take the next couple days light.
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Rib Mobilization, Sink Mobile, Single Leg Flexion
Strength & Skill
1a: Inverted Ring Rows (50-80 Reps Total)
**Athlete may choose the rep scheme, but complete the total reps.
**Beginner complete 50 Reps
**Seasoned complete 80 Reps
**Try pulling these with a False Grip for Muscle Up progression
1b: Double-Unders (Work Max Unbroken Reps / Technique & Progression)
This Metcon is brought to you by Alex Luebbers.
Complete for Time:
30 x DB/KB Snatch
40 x Double Unders
20 x DB/KB Snatch
80 x Double Unders
10 x DB/KB Snatch
120 x Double Unders
Rx+ : 70# / 44#
Rx : 54# / 36#
Sc : 36# / 18#