CrossFit Ballwin – CrossFit

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J. Stein

Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Metcon

Metcon (8 Rounds for time)

8 Rounds, Each for Time:

6 Handstand Push-Ups

150m Farmer Walk

12 Deadlift

Prescription:

Rx+ 60/40; 225/155

Rx 45/30; 185/125

Sc 35/20; 135/95

Homework

Hamstring Hammer (5 sets of 6-8 w/ Partner)