CrossFit Ballwin – CrossFit
Nishant Kumar
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
Strength & Skill
GOAT (Pick something basic, you’re struggle with)
EMOM 10: Pick a weakness and work on it
Metcon
Metcon (Time)
Complete for time:
50 Alt. Jump Lunge
50 Pull-Ups
50 Push Press
50 Deadlifts
50 Push-Ups
*Build single bar with the weight loaded to strip for movement transition.
Jump Lunge Standards:
Rx+ 25’s/15’s
Rx Unweighted
Sc Backward Lunge
Deadlift Weights:
Rx+ 225/155
Rx 185/125
Sc 135-115/95-75
Push Press Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55-35