CrossFit Ballwin – CrossFit
Josie Portell
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
Front Squat (5 Sets of 4 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 AMRAP:
8 L-Sits Pull-Ups
8 Squat Clean
18 Hand Release Push-Ups
Bar Weight:
Rx+ 185/125
Rx 135/95
Sc 95/65