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Components
Rope Climb
Handstand Push-ups
Barbell Complex: 21-15-9
Settings
Location
(All)
CrossFit Ballwin
Program
CFB Connections
CrossFit
Senior Weightlifting
Date
Workout
10Oct2014 - 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)
Workout
10Oct2014
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: Dislocates, Oly Wall Sit
Strength & Skill
Rope Climb (2-2-2-2)
Rope Climb
Handstand Push-ups (10-10-10-10)
Handstand Push-ups
Metcon
Barbell Complex: 21-15-9 (Time)
Barbell Complex
(Rx- 135# / 95#)(Sc- 95# / 65#)
Reps of 21-15-9
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
**Complete all the reps of the movements before going to the next.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 10, 2014
Clients:
Men / Women
All Clients
Clients
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