CrossFit Ballwin – CrossFit

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Patrick Rich

Warm-up

Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

*During downtime work on finding your individual scaling options for muscle-ups

Front Squat (1-2-3-4-5-4-3-2-1)

Metcon

Metcon (Time)

3 Rounds for Time:

10 DB Hang Cluster, Right Arm

5 Muscle-Ups

10 DB Hang Cluster, Left Arm

5 Muscle-Ups

Prescription:

Rx+ 70/45

Rx 50/35

Sc 35/20-15,

*Coaches scale MU based on progression