CrossFit Ballwin – CrossFit

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Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog
Stretches: Floor Sweep, Band Pull, Squat Dislocates

Strength & Skill

1a: Front Squat ([6.3.1] 3-3-3-3-3)

1b: Hamstring Hammer (5-5-5-5-5)


Death By Ground to Overhead (AMRAP – Rounds and Reps)

With a continuously running clock do one G.T.O. the first minute, G.T.O. the second minute, three G.T.O. the third minute, continuing as long as you are able.

**Use as many sets each minute as needed.

**Use any movement combination to get bar overhead (Snatch, Clean & Jerk, Push Press, etc.)

Bar Weights:

Rx – Male 115# / Female 85#

Scaled – Male 95# / Female 65#

Cash Out

Pick two mobility drill and practice.