CrossFit Ballwin – CrossFit

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Kevin Largent

Warm-up

Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

Pick the gymnastic movement that is at your skill level & work on the technique.

Muscle-ups (6 Sets of MR)

Pull-ups (6 Sets of MR)

Supinated Grip Barbell Rows (6 Sets of 8-10 Reps, Strict Form)

Metcon

Metcon (Time)

21-15-9 Reps for Time:

Snatches

Box Jumps

Weights & Box Height:

Rx+ 155/105 & 30/24

Rx 115/85 & 24/20

Sc 95/65 & 20/Step-up