CrossFit Ballwin – CrossFit
Teresa Koebbe
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
Hang Snatch (15 Min – Build to Heavy Double)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 AMRAP:
10 OH KB Squat Right Arm
30 Double Unders
10 OH KB Squat Left Arm
30 Double Unders
40 OHKBS
KB Weights:
Rx+ 70/53
Rx 53/35
Sc 35/18