CrossFit Ballwin – CrossFit

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Karen Shebik

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

Metcon (AMRAP – Reps)

11 Ascending Ladder:

5 Double Unders

1 Deadlift

10 Double Unders

2 Deadlift

15 Double Unders

3 Deadlift

20 Double Unders

4 Deadlift

25 Double Unders

5 Deadlift

30 Double Unders

6 Deadlift

35 Double Unders

7 Deadlift

40 Double Unders

8 Deadlift

45 Double Unders

9 Deadlift

50 Double Unders

10 Deadlift

….Continue increasing 5:1 until time expires.

Prescription:

Rx+ 365/245

Rx 275/185

Sc 75% of 1RM

Strength & Skill

16 EMOM

ODD: Inverted Supine Row (8-10 Reps every ODD minute )

Bar Racked – To Chest

Rings – To Arm Pits

EVEN: Evil Wheel (5-8 Reps every EVEN minute)

Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.