CrossFit Ballwin – CrossFit
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.