CrossFit Ballwin – CrossFit
Bob Naes
Warm-up
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
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