CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
Power Clean + Front Squat (8 Sets of 1+2 @75% (Rest 90 Seconds))
Metcon
Metcon (Time)
3 RFT:
10 Clean and Jerk (135/95)
15 Toes To Bar
L3: (115/75)
L2: Knee Lifts (95/65)
L1: Sit-Ups (65/35)