CrossFit Ballwin – CrossFit

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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.