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CrossFit Ballwin – CrossFit


Justin Fadler

Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Metcon

Operation Everest Benchmark

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Strength & Skill

12 Alternating EMOM

EVEN: Hang Power Clean (6 Sets of 3 Cleans every EVEN minute)

ODD: Inverted Supine Row (6 Sets of 8-10 reps every ODD minute )

Bar Racked – To Chest

Rings – To Arm Pits