CrossFit Ballwin – CrossFit

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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