Announcements
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
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Interior/Exterior Hip Mobile, Sink Mobilization, Elevated Pigeon
Strength & Skill
Back Squat (7-7-7-3-3-3)
**Immediately following every set of Back Squats, perform 3x Box Jumps at height choice.
Metcon
Metcon (Time)
28Sept2015
Complete for Time:
100 x Double Unders
25m Farmer Walks (55# / 35#)
75 x Double Unders
50m Farmer Walks
50 x Double Unders
75m Farmer Walks
25 x Double Unders
100m Farmer Walks
Cash Out
10 – 15 minutes Mobility Drills