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Components
Invert to Lower
Box Jumps
Metcon
Settings
Location
(All)
CrossFit Ballwin
Program
10 Week Youth Program
CrossFit
CrossFit Foundations
Open Gym
Personal Training
PRIME
Weightlifting
Date
WOD
19Aug2014 - CrossFit Ballwin
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
4:30 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
19Aug2014
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Stretches: T-Twist/Scorpion, Lunging Dislocates
Strength & Skill
**Cycle movements**
Invert to Lower (4-4-4-4)
Box Jumps (10-10-10-10)
Metcon
Metcon (Time)
19Aug2014
2 Rds for time of:
50 x "X" Slasher (53# / 35#)
20 x "V" Pull Ups
50 x Thrusters (45#)
20 x Russian Triangle (45# / 25#)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 19, 2014
Athletes:
Men / Women
All Athletes
Leaderboard
Invert to Lower
Jeff Farris
05/20/2015
1 x 4
Athletes
1
Justin
Stein
9:30 AM CrossFit
4 x 4
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