CrossFit Ballwin – CrossFit
Happy Birthday Coach Mark!
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
Back Squat (6 Sets of 3 Reps (@ 90%))
**3 High Box Jumps after each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP:
30 Air Squats
20 Ab Mat Situps
10 Deadlifts
Bar Weights:
Rx+ 315/205
Rx 225/155
Sc 165/115