CrossFit Ballwin – CrossFit

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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