CrossFit Ballwin – CrossFit
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