CrossFit Ballwin – CrossFit
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.)