CrossFit Ballwin – CrossFit
Adam Calvery
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
Strength & Skill
PRIM: Single Arm Dumbell Press (5 sets of 5 reps (each side))
-Strict Press form
-Build to a heavy but doable weight for all 5 sets
AUX: Pull-ups (Strict Form: M.R.)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
5 Deadlifts (225/155)
20 Double Unders