CrossFit Ballwin – CrossFit
Dan Giesler
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Metcon
Use extra time in class to work on a skill troubling you in Metcons.
Metcon (Time)
4 Rds for Time:
30 Double Unders
10 Deadlifts
20 Wall Balls (20/14)
5 Ring Muscle-Ups
Weights:
Rx+ 315/205
Rx 275/185
Sc Roughly 60-70% of 1RM Deadlift