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
Barbell Complex (light weight) (No Measure)
2 Cycles w/ 6 Reps of:
Stretches: Super Rack, 3rd World, T-Spine Smash
Strength & Skill
Primary focus in S/S are the Ring Dips. Use the extra time to understand & practice the Bear Complex.
1: Bear Complex (Find a good starting weight for the MetCon)
Second Push Press
2: Ring Dips (4 Sets of Max Rep/Practice & Technique)
Bear Complex WOD (5 Rounds for weight)
Complete 5 rounds:
Complete the following cycle 7 times each round:
+Rest as needed between rounds
*Do not drop the weight. Stay connected through the round.
**If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
***Work up the heaviest weight possible.
Boat Pose (3 Rds)
Hold for as long as possible without compensating form or collapsing.