CrossFit Ballwin – CrossFit
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