CrossFit Ballwin – CrossFit
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