CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
1a: Pull-ups (3 Sets of Max Effort)
1b: Dips (3 Sets of Max Effort)
1c: L-Sit (3 Sets of Max Effort)
Metcon
27May2016 (Time)
5 RFT:
10 Power Snatches (75/55)
10 Burpees Over Bar
L3: (65/45)
L2: (55/35)
L1 Metcon:
4RFT: 10 Deadlifts (95/65), 10 Burpees