CrossFit Ballwin – CrossFit

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Bob Naes


Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Strength & Skill

Sled Push (6 sets of light to moderate wt., work on speed)

No waiting at the top of the hill, turn & go.


Metcon (Time)

For Time:

Buy In: 800m Run

4 rds:

9 Power Snatch

15 Wall Balls

21 Double Unders

Buy Out: 800m Run

Barbell Weights:

Rx+ 155/105

Rx 115/85

Sc 95/65