CrossFit Ballwin – CrossFit

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Sam Hardy

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

Front Squat (5 Sets of 5 Reps (80-85% 1RM))

Metcon

Metcon (Time)

For Time:

30-20-10 Reps

Overhead Squat

Bike Cal

Prescriptions:

Rx+ 135/95

Rx 95/65

Sc 75/55-35