CrossFit Ballwin – CrossFit

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Warm-up

Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:

-Deadlift

-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Coach Direction based on Individuals

Strength & Skill

Single Arm Dumbell Press (4 Sets of 6-8 Reps (each side))

Good Mornings (4 Sets of 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Shaken’ Not Stirred”

12 Min AMRAP:

3 x Handstand Push-Ups

6 x Walking Lunge (115 / 75#)

9 x Bastard Sit-Ups

**Lunges can be Front or Back Racked, reps are L= 1, R= 2

**The “Bastard Sit-Up”: Keep your feet flat on the ground and slowly reach straight toward the ceiling – do not use momentum, this is a grind.

Homework

Hollow Rocks (60 Reps)