CrossFit Ballwin – CrossFit
Andrew Stitzel
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Strength & Skill
Perform set of PRIMARY 1, rest 60, then perform set of Primary 2. Continue alternating until all 6 sets are complete.
PRIM1: Dumbbell Bench Press (Reps 10-10-8-8-6-6)
Increasing weight
PRIM2: Chin-Ups (6 Sets of Max Reps )
Metcon
Metcon (AMRAP – Reps)
5 rounds for reps of:
1 min. Deadlifts
1 min. Push-Ups
1 min. Strict Knees to Elbows
*Total reps for all 5 rds
Bar Weights
Rx+ 225/155
Rx 185/125
Sc Wt: Should be light to moderate. Higher reps with maintained form