CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Metcon

Metcon (Time)

For Time:

100 Double Unders

30 Push Press

20 Hang Squat Clean

80 Double Unders

24 Push Press

16 Hang Squat Clean

60 Double Unders

18 Push Press

12 Hang Squat Clean

40 Double Unders

12 Push Press

8 Hang Squat Clean

20 Double Unders

6 Push Press

4 Hang Squat Clean

Bar Weight:

Rx+ 135/95

Rx 95/65

Sc 75/55

Homework

Shoulder H.J. (2 Sets of 50 Each Side (2.5#))

Banded Hip Abductor Flys (2 Sets of 25 Reps Each Side )

The band should be light enough to have full range of movement