25Sep2015

CrossFit Ballwin – CrossFit

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Warm-up

Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:

-Deadlift

-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Sink Mobilization, Pec/Lat, Instep

Strength & Skill

Bench Press (7-7-5-5-3-3)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Cash Out

Poor Man’s Glute Leg Raise (50 Each Side)