CrossFit Ballwin – CrossFit
Lindsay Bass
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
Metcon
This is a benchmark we use to gauge recovery & exertion. The 12 minute rest time, means your effort should be maximum. Ensure that if you scale the WOD, annotate how it was completed by weight or movements. Kettlebell swings are overhead.
OPT Repeatability Test (3 Rounds for time)
3 rounds, at 100% effort:
Row 250m
10 x Kettlebell Swings 70/53lbs
10 x Burpees
10 x Kettlebell Swings 70/53lbs
10 x Burpees
10 x Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.
Homework
If there is time remaining in class, ensure you are doing mobility or core work. The coaches are here to advise and assist through the whole hour class.