CrossFit Ballwin – CrossFit

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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