CrossFit Ballwin – CrossFit
Carie “Carrot Cake” Calvery
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
Split Jerk (5 sets of 2 reps)
Metcon
Metcon (Time)
6-9-12-9-6 reps for time of:
Bar Over Burpee
Front Squat
C2B Pull-Ups
Weights:
Rx+ 185/125
Rx 135/95
Sc 95/65