CrossFit Ballwin – CrossFit
Warm-up
Coaches Challenge: (No Measure)
Dynamic Warm-Up
Stretches: Samson, Scorpion / T-Twist
Strength & Skill
Hip to Shoulder, Atlas Stone (1-2-3-2-1)
Reps are L/R = 1
Keg – Ground to Overhead (4-4-6-6-8)
Metcon
Metcon (Time)
26Oct2015
Complete for Time:
20 x Burpees
60 x Kettlebell Swing (53 / 35#)
20 x Burpees
**On the Minute, 2 x Thrusters (115 / 75#)
Cash Out
Full Hip Extension
2 Sets of 45-60 Sec Hold