CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Stretches: Interior/Exterior Hip Mobility, Couch Stretch, Sink Mobile
Strength & Skill
Back Squat ( 7 Sets of 3 Reps @ 85%)
Metcon
Metcon (Time)
27Oct2015
3 Rounds for Time:
5 x Ring Muscle-Ups
10 x Squat Cleans (135 / 95#)
20 x Box Jumps (24 / 20″)
Scaled for Muscle Ups:
1 M.U. Rep = 3 x Ring Dips & 3 x Chin-Ups
Cash Out
Squat Therapy 10 Minutes