CrossFit Ballwin – CrossFit
Classes held at Reber Park. Take Lindy Blvd. off of Manchester Rd.
https://goo.gl/maps/5x3SJTfQSvz
Classes will be held at Reber Park https://goo.gl/maps/5x3SJTfQSvz
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Metcon
Metcon (AMRAP – Reps)
Break class into thirds to complete 28 AMRAP of:
10 Burpees
12 Power Cleans
25m Bear Crawl
10 Box Jumps
12 Power Snatches
75m Sled Pull
*Athletes complete in order. As soon as athlete 1 completes Burpees, they start Power Cleans & athlete 2 starts Burpees. Pick the appropriate weight for you to be difficult, yet move quickly.
P. Clean Weight:
Rx+135/95
Rx 115/75
Sc 85/55
Box Jump Height:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Up
P. Snatch Weight:
Rx 115/75
Rx 95/65
Sc 75/55-35
Sled Weight
Rx+ 135/95
Rx 75/50
Sc 50/25
For Distance movements, every 5m is a rep.