CrossFit Ballwin – CrossFit
Challenges are easier with strong people behind you.
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
16 EMOM
EVEN: Shoulder Press (3-4 Reps every EVEN Minute)
Continuously build through the EMOM to a heavy, but doable weight
ODD: Front Squat (6 Reps every ODD minute)
This movement will be pulled from the ground. Build to a hard but doable weight.
Metcon
Metcon (Time)
For Time:
50 Wall Balls
15 Power Cleans*
50 Wall Balls
10 Power Cleans*
50 Wall Balls
5 Power Cleans*
Med Ball Weight:
Rx+ 30/20
Rx 20/14
Sc 14/10
Power Clean Increments:
Rx+ 185/125, 225/155, 275/185
Rx 135/95, 185/125, 225/155
Sc 95/65, 115/75-85, 135/95