CrossFit Ballwin – CrossFit
Justin Fadler
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
Complete this cycle of 3 movements for 18 minutes, increasing weight, range of motion, or height.
Min 1: Plate Pinch (Utilize metal or rubber plates)
Walk 60 ft., pinching plates for grip control.
Min 2: Inverted Supine Row (8 to 10 fully engaged (chest to bar))
Bar Racked – To Chest
Rings – To Arm Pits
Min 3: Dynamic Push Ups (Narrow Grip, explosive push-up)
Utilize two plates close to the shoulders, push-up dynamically to catch on the plates (45/25)
Metcon
Metcon (Time)
4 RFT:
8 Chest to Bar
12 Shoot Through
4 Full Clean
Weights:
Rx+ 225/155
Rx 165/110
Sc 115/75
Video for Shoot Throughs:
https://youtu.be/B0kKQs-G6Lc