CrossFit Ballwin – CrossFit
Bob Naes
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
Choose PRIM1 or PRIM2, break-up Hollow Rocks as need between sets
PRIM1: Pull-ups (5 Sets of Max Rep (strict form))
PRIM2: Weighted Pull-ups (5 sets of 3-5 Reps)
*Athlete should be able to do 6-8 BW reps before attempting weighted PU
AUX: Hollow Rocks (100 Reps, broken as needed between PU)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
5 Weighted Pull-Up (20/14)
10 Decline Push-Up
15 Medball Clean (20/14)
*Feet on 30/24″ box for Push-Up
*Scale for Pull-Ups, 10 Inverted Ring Row