31May2016

CrossFit Ballwin – CrossFit

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Warm-up

Warm-up (No Measure)

8 Minute Dynamic Movement
Mobility:

30 Seconds of Lacrosse Ball:

1) Forearms

Foam Roll:

1) Lats

2) Quads

Strength & Skill

1a: KB Forward Lunges (3 Sets of 6 Reps Each Side (Rest 60 Seconds))

1b: Single Leg RDL (3 Sets of 6 Reps Each Side (Rest 60 Seconds))

1c: KB Half Kneeling Single Arm Press (3 Sets of 6 Reps Each Side (Rest 60 Seconds))

Metcon

Metcon (Time)

4 RFT:

400m Run

25 KBS (53/35)

L3: (45/35)

L2: (35/25)

L1: 200m Run, Russian Swings (35/25)