CrossFit Ballwin – CrossFit

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Nishant Kumar


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 (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