30July2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Coaches Challenge: (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Partner WOD Partner A – 400m Run Partner B – 8 TTB 12 Hang Power Cleans (115/75) 18 Back Squats...

29July2016

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 HoldMobility: 1) 3rd World 2) Pigeon 3) Band Pull Metcon Wall Balls and Burpees…They sound hideous...

28July2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER...

27July2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (Time) For TIme: 1000m Run 40 Hang...

26July2016

CrossFit Ballwin – CrossFit View Public Whiteboard 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...