CrossFit Ballwin – CrossFit
Rob Zarrella
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
20 EMOM
Training value is speed work unders destress. Recovery time is based on the time it takes to complete the Shuttle Sprints.
EVEN: Med Ball Wall Sit
ODD: 3m, 6m, & 9m Shuttle Sprints
Metcon
Metcon (AMRAP – Rounds and Reps)
11 Ascending Ladder:
1 Thrusters
1 Strict Ring Rows*
2 Thrusters
2 Strict Ring Rows*
3 Thrusters
3 Strict Ring Rows*
4 Thrusters
4 Strict Ring Rows*
….so on, increasing by 1 rep per round until time expires.
Prescription:
Rx+ 135/95 – Muscle Ups
Rx 95/65
Sc 75/55
*To determine proper position, athlete must lay under rings with arms extended vertically. Rings should be adjust 3″ above finger tip reach.
*Body must remain in solid position while performing reps.