CrossFit Ballwin – CrossFit
Damn right, we’re American!
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Strength & Skill
Back Squat (Reps 8-2-8-2-8-2-8-2)
Perform the 8 reps @ 50% 1RM, try to make these reps quick and unbroken.
The reps of 2’s, should be based on 1RM @ 80%, 85%, 90%, respectively.
*Rest 90-120 seconds between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
3 Muscle-Up
6 Overhead Squat
9 Push-Up
Bar Weights:
Rx+ 135/95
Rx 95/65
Sc 65/35/PVC with 5-8 second decent