CrossFit Ballwin – CrossFit
Greg Cochran
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
Sled Push (6 sets of 1 rep)
Sets:
1- Sled/Light Weight
2- 40% 1RM
3- 60% 1RM
4-70 to 85% 1RM
5- 90 to 100% 1RM
6- 100% to New 1RM
*Take the time to stretch ankles & Achilles
Metcon
Metcon (Calories)
AMCAP 14 Partner WOD:
Partner 1 acquires as many calories as possible in the time it takes Partner 2 to complete:
9 Burpees
12 Toe to Bars
15 Wall Balls (20/14)
Once Partner 2 completes all movements, then switch. Continue alternating for 14 minutes based on the time it takes for the partner to complete the movements.
*AMCAP = As Many Calories As Possible