CrossFit Ballwin – CrossFit

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Jeremy bringing the pain.

Warm-up

200m Run

1 Minute

Active Samson

Knuckle Drags

100m Run

:45 Seconds

Active Spidermans

Single Leg Unweighted RDLs

50m Run

:30 Seconds

Push-up to Down Dog

Mobility

Childs Pose – 1 Minute

Pigeon Pose – 1 Minute Each Leg

Strength & Skill

Pull-Ups:

1. Shoulders

2. Hips Before Arms

3. Move Prep

Deadlifts:

1. Set-up & Execute

2. Begin at the End

Metcon

Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.

Metcon (Time)

5 Rounds, On the 4:00:

12 Pull-ups

15 Deadlifts (185/125)

200m Sprint
The score is the slowest completed round.