CrossFit Ballwin – CrossFit

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Anne Abbenhaus

Warm-up

Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups

Strength & Skill

20 Minute EMOM

ODD: Supinated Grip Barbell Rows (10 Reps every ODD minute)

EVEN: Push-ups (15 Reps every EVEN minute)

Metcon

Metcon (5 Rounds for reps)

5 Rounds of 3 AMRAP:

5 DB Squat Clean

5 Burpees

– 1 Minute Rest –

Prescription:

Rx+ 70/45

Rx 50/35

Sc 35/15