Big Baller

26.2 CrossFit – CrossFit

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

Warm-up

Warm-up (No Measure)

1 Minute Easy Bike

30 Seconds Squats to Medicine Ball

1 Minute Push-up to Down Dog

30 Seconds Medicine Ball Deadlifts

1 Minute Active Samson

30 Seconds Medicine Ball snatch

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Big Baller (AMRAP – Rounds and Reps)

AMRAP 18:

50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Deadlifts (225/155)

20 Double Dumbbell Push Presses (50’s/35’s)

10 Dumbbell Renegade Rows (50’s/35’s)
* The Renegade Row

**1 Rep** = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row

* This should be a weight that you can complete with in 2 sets (5-5)

* You can use a different dumbbell weight than the push presses as needed

https://youtu.be/wNuGQC_s65o to see a demo video of the Renegade Row

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