CrossFit Ballwin – CrossFit

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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