CrossFit Ballwin – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds of:
20 Jumping Jacks
7 Bent Over Rows
7 Muscle Cleans
7 Front Squats
7 Push Press
20 Jumping Jacks
Mobility:
1) Pec/Lat
2) Pec Smash
Strength & Skill
1a: Neutral Grip DB Presses (4 Sets of 6-8 Reps)
Rest 60 Seconds
1a: Regular Bench Press (4 Sets of 6-8 Reps)
Rest 60 Seconds
1b: Supinated Grip Barbell Rows (4 Sets of 6-8 Reps)
Rest 60 Seconds
Metcon
Metcon (Time)
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Push Press (95/65)
L3: (75/55)
L2: (65/35) (30 seconds of DU attempts per round)
L1: (55/25) (Single Unders