CrossFit Ballwin – CrossFit
Dave Lauter
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
Handstand Push-ups (Skill Work)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 21:
2 Bear Complex
4 Box Jumps
50 Single Unders
4 Bear Complex
8 Pull-Ups
100 Single Under
6 Bear Complex
12 Box Jumps
150 Single Unders
8 Bear Complex
16 Pull-Ups
200 Single Under
10 Bear Complex
20 Box Jumps
250 Single Unders
12 Bear Complex
24 Pull-Ups
300 Single Under
14 Bear Complex
28 Box Jumps
300 Single Unders
16 Bear Complex
32 Pull-Ups
350 Single Under
**If completed within time cap, continue to add each round:
2x Bear Complex
4x Movements
50x Single Unders
Weights:
Rx+ 185/125
Rx 135/95
Sc 115-95/65-55
Box Heights:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Up
Ropes:
Rx+ Heavy Steel
Rx & Sc- Regular