CrossFit Ballwin – CrossFit
Brendan Wuest
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
Overhead Squat (Build to a Heavy set of 2 Reps)
Scaled- Mobility with Crossover Symmetry & Front Squat for Loading
Metcon
Metcon (3 Rounds for reps)
3 Rounds of 5 min. rounds, with Max Reps Each Movement:
0 to 2 min. 400m Run, then double-unders
2 to 3 min. DB Shoulder to Overhead
3 to 4 min. Pull-Ups
4 to 5 min. DB Hang Squat Clean
**Recover 5 minutes between rounds, for max effort.
DB Weight:
Rx+ 50’s/35’s
Rx 35’s/20’s
Sc 25’s/15’s