CrossFit Ballwin – CrossFit
Scott Dougherty
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
Split Jerk (15 Minutes to build up to a heavy 2RM)
Take time to establish good form with the coach and build up in small increments.
Metcon
Metcon (Time)
10 RFT:
10 DB Alternating Snatch
5 Box Jumps
DB Weight:
Rx+ 70/45
Rx 50/35
Sc 35/20-15
Box Height:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Up