31OCT2017

CrossFit Ballwin – CrossFit Chad Miller Warm-up Warm Up # 1 (Jump Rope) (No Measure) 2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit Ups Strength & Skill EMOM 16 EVEN: Power Snatch (3...

30OCT2017

CrossFit Ballwin – CrossFit Happy CrossFit Family. Bob & Lisa Naes 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...

28OCT2017

CrossFit Ballwin – CrossFit Greg Mathison 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 & Press (Right)...

27OCT2017

CrossFit Ballwin – CrossFit Colin Wright Warm-up Warm Up # 1 (Jump Rope) (No Measure) 2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit Ups Strength & Skill Back Squat (5 sets of 5...

26OCT2017

CrossFit Ballwin – CrossFit Bob Naes 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 Hold Strength & Skill Press Complex (5 Sets of 1 Complex) 1 Strict Press + 2 Push Press + 3 Push Jerk*Weight...