CrossFit Ballwin – CrossFit

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Josie Portell

Warm-up

Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups

Strength & Skill

Back Squat (5 Sets of 5 Reps)

Warm-Up:

8 reps @ Bar

6 reps @ 20%

5 reps @ 40%

3 reps @ 60%

2 reps @ 80%

Working Sets:

5 Sets of 5 reps 80-85%

Metcon

Metcon (3 Rounds for reps)

3 Rounds of 4 AMRAPs:

4 AMRAP:

5 Front Squat

20 Double Unders

-2 Min Rest-

4 AMRAP:

5 Shoulder to Overhead

20 Double Unders

-2 Min Rest-

4 AMRAP:

5 Bar over Burpees

20 Double Unders

Prescription:

Rx+ 185/125

Rx 135/95

Sc 105/75-65

*Scaling Double Unders, try a different scale than what you have tried (i.e. jump higher, count mistakes, less reps, etc.)