CrossFit Ballwin – CrossFit
Warm-up
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)
Metcon
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.