CrossFit Ballwin – CrossFit

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Patrick Hertzel

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

Metcon (Weight)

20 minutes to build in a complex of:

3 Power Snatch & 1 Snatch Balance

– Note the variable of the complex will be the snatch balance

– Focus form & clean movements over weight

Metcon

Metcon (Time)

4 Rounds for Time:

25 Wt’d Step Overs (24/20)

50 Sit-Ups

Prescriptions:

Rx+ 50/35

Rx 35/20

Sc 25/10, 20″

*Weights are in both hands.