CrossFit Ballwin – CrossFit
Julie Rausenberger
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Strength & Skill
Back Squat (5 sets of 3 reps)
Warm up to 85-95% 1RM, maintain weight through all 5 sets
Metcon
Metcon (Time)
For Time:
50 Back Squats
40 Push Press
30 Back Squats
20 Push Press
10 Back Squats
Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55