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: Sink Mobile, Single Leg Flexion, T-Twist/Scorpion
Strength & Skill
Overhead Squat (5 Sets of 3 Reps @ 3110 Tempo)
Metcon
Metcon (Time)
“Leftovers”
3 Rounds for Time:
8 x Overhead Squats (95 / 65#)
10 x Thrusters
12 x Bar-over Burpees
Homework
Y & L’s (50 / 50 Reps )
**Do these unweighted & work on proper full range of motion.