CrossFit Ballwin – CrossFit
Steven “Lightning Bolt” Johnson
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Strength & Skill
Complete PRIMARY 1, then PRIMARY 2
If scaled, work 5 sets of Inverted Ring Rows
PRIM1: Weighted Pull-ups (3 sets of increasing weight)
PRIM2: Max Strict Pull-Ups (AMRAP – Reps)
Max Strict Pull-Ups w/o coming off bar
ALT1: Inverted Ring Rows (5 sets of max rep)
Metcon
Metcon (Time)
4 RFT:
20 Hand Release PU
30 Alt. DB Snatch
40 Abmat Sit Ups
Weights:
Rx+ 70/45
Rx 50/35
Sc Wt. should be hard but able to consistently move it