CrossFit Ballwin – CrossFit

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Joni, congrats on two State Powerlifting Titles!

Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Strength & Skill

Hang Snatch (16 min: Build to a heavy 3 rep)

Metcon

Metcon (Time)

21-15-9 Reps for Time:

DB Thrusters

Pull-Ups

Prescriptions:

Rx+ 60/40

Rx 45/25

Sc 35/15