CrossFit Ballwin – CrossFit
Kyle “K-Hard” 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
Handstand Push-ups (60 Total Reps)
Metcon
Metcon (Time)
5 RFT:
15 DB Thrusters
15 Pull-Ups
Weights:
Rx+ 65/45
Rx 50/35
Sc wt should be moderate-heavy. Able to rep for about 8-10 with good form.