CrossFit Ballwin – CrossFit

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Chad Miller

Warm-up

Warm Up #7 (JR- 30 sec) (No Measure)

100 Jumping Jacks

High Knees – 30sec

Butt Kicks – 30sec

Frankenstein Walks – 30sec

Hallow Hold – 30sec

Back Extensions – 30sec

Sit-Ups – 30sec

Push Ups- 30sec

Stretch:

Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

Clean and Jerk (20 minutes to build to a 3RM)

Metcon

Metcon (5 Rounds for reps)

5 Rds of 4 AMRAPs:

1 min. Bike Cal

1 min. Push Press (95/65)

1 min. Toe to Bar

1 min. Row Cal

Rest 1 minute.