CrossFit Ballwin – CrossFit
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: Rib Mobilization, Dislocates, Quad Smash
Strength & Skill
**In between sets, work on Wall Walks.
Shoulder Press ([7.5.3] 5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
26May2015
11 min. AMRAP of:
9 x Thrusters (95# / 65#)
3 x Wall Walks
Cash Out
90/45/45 Plank (2 Rds.)
90 sec. Front
45 sec. Left
45 sec. Right