10January2017

CrossFit Ballwin – CrossFit

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Chad Miller

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

Practice/technique work

PRIM1: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

PRIM2: Max Triple Unders (AMRAP – Reps)

Max Set of Unbroken Triple Unders

Metcon

Metcon (Time)

For Time:

70 Double Unders

60 Goblet Squats

50 OHKBS

40 HR Push-Ups

30 OHKBS

20 Goblet Squats

10 Double Unders

Weights:

Rx+ 70/44

Rx 53/35

Sc 44/26