CrossFit Ballwin – CrossFit
Starting The Year Off Right!
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Strength & Skill
Back Squat (6 Sets of 3 Reps)
Build up to 85-90% 1RM & maintain for all 6 sets
Metcon
Metcon (Time)
3 Rounds For Time:
30 Knees to Elbows
15 Shoulder to Overhead
10 Box Jumps
Weights:
Rx+ 205/135
Rx 155/105
Sc 115-95/75-65
Box Height:
Rx+ 36/30″
Rx 30/24″
Sc 24/20″ – Step-Ups