CrossFit Ballwin – CrossFit

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Karen Shanker

Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Strength & Skill

GOAT DAY

Pick two weaknesses that you want to work on. One must be body weight and one must be a Barbell/DB/KB movement.

EMOM 20:

1st Minute: Body Weight Movement

2nd Minute: Barbell/DB/KB Movement

Metcon

Metcon (Distance)

In 12 minutes, complete as many rounds with focus on Rowing total meters for score:

250m Row

15 OHKBS

15 Push Ups

KB Weight:

Rx+ 88/53, Hand Release Push-Ups

Rx 64/44

Sc 44/26