CrossFit Ballwin – CrossFit
2 sets, w/ an Barbell:
8x Hang Muscle Clean
8x Shoulder Press
8x Bent-over Rows
10x Band Pull-aparts
**Rest 30-60s between sets
Stretches: 2 sets of 8x Wallslides
**Arms at 90 degrees/Ribs down
Strength & Skill
15-20 Minute Skill Work
Push Jerk (Light to Moderate Skill Work)
Muscle-ups (Skill Work)
Pull-ups (Skill Work)
Metcon (AMRAP – Rounds and Reps)
Happy Birthday to our newish momma, Laura Priaulx.
Partner AMRAP 20
29x Bastard Sit-ups w/ Medball (20/14#)
29x Medball Squat Cleans, (20/14#)
29x Hang Power Clean, (95/65#)
**One partner works, other partner “rests” in plank position.
**Post team names & rds in comments.