CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Coach Lead
Strength & Skill
Review Wall Walks / Progression
Back Squat (5-5-5-5-5)
**Low bar or High Bar**
Metcon
Metcon (AMRAP – Rounds and Reps)
‘The Wall’
Complete As Much As Possible in 12 min:
1 x Wall Walks
2 x Front Squat
2 x Wall Walks
4 x Front Squat
3 x Wall Walks
6 x Front Squat
4 x Wall Walks
8 x Front Squat
5 x Wall Walks
10 x Front Squat
6 x Wall Walks
12 x Front Squat
7 x Wall Walks
14 x Front Squat
8 x Wall Walks
16 x Front Squat
9 x Wall Walks
18 x Front Squat
10 x Wall Walks
20 x Front Squat
**Bar Weights**
Rx+ : M 135# / F 105#
Rx : M 115# / F 85#
Sc : M 85# / F 55#
**Wall Walks**
Rx : Nose Touches Wall
Sc : Box Pike 2x Shoulder Touch
+ L/R = 1x
+ 3 x W.W. = 6 x S.T.