30Sep2015

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 10 Minute Kettlebell Warm Up (No Measure) Each movement is 60 seconds -Single Side KB Swing (Left) -Lunge (Right) -Clean & Press (Left) -Single Side KB Swing (Right) -Lunge (Left) -Clean &...

29Sep2015

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #6 (Run) (No Measure) Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow HoldStretches: Sampson, Banded Bully, Single Leg Flexion Strength & Skill High-Hang Clean (5 Sets of...

26Sep2015

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 10 Minute Kettlebell Warm Up (No Measure) Each movement is 60 seconds -Single Side KB Swing (Left) -Lunge (Right) -Clean & Press (Left) -Single Side KB Swing (Right) -Lunge (Left) -Clean &...

25Sep2015

CrossFit Ballwin – CrossFit View Public Whiteboard 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 UpsStretches: Sink Mobilization, Pec/Lat, Instep...

24Sep2015

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish GetupStretches: Pigeon, Dislocates, Scorpion/T-Twist Strength &...