CrossFit Ballwin – CrossFit
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
Stretches: Coach Led
Strength & Skill
Clean Pull + Squat Clean (5 Sets of (2 + 1); Tempo 20X0)
1.) Pull bar from floor to second pull position.
2.) Back to floor
3.) Without resting clean bar to squat position.
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
Homework
90/45/45 Plank (2 Sets)
90 sec. Front
45 sec. Left
45 sec. Right