CrossFit Ballwin – CrossFit
Logan Burke
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Strength & Skill
Bench Press (5 Sets of 5 Reps)
Warm-up so all 5 sets are 75-85% 1RM
Metcon
Metcon (8 Rounds for time)
8 Rounds, Each for Time:
100m Sprint
15 OHKBS
8 Toes to Bar
-1 Min Rest between RDS.
Weights:
Rx+ 70/53
Rx 53/35
Sc 44/26
Ensure that you keep track of the start/stop time of each round. Focus on max effort, then practice recovery methods between rounds.