CrossFit Ballwin – CrossFit
Sarah Vanhooser
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
Alternate between Primary 1 & Primary 2
PRIM1: Ring Dips (4 sets of 10-15 Reps)
PRIM2: L-Sit Paralette Hold (4 sets of Max hold)
Metcon
Metcon (2 Rounds for reps)
AMRAP 8:
Shoulder to Overhead
**Each time you break, perform 50 double-unders
Rest 4 minutes
AMRAP 8:
Hang Power Clean
**Each time you break, perform 30 squats
Weights:
S2OH
Rx+ 165/110
Rx 135/95
Sc Wt. rep-able of 10-12 unbroken
HPC
Rx+ 205/135
Rx 165/110
Sc Wt. rep-able of 6-8 unbroken