CrossFit Ballwin – CrossFit
Chris Steevens
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
Bench Press (5 sets of 8 reps (65-75% 1RM))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
4 Strict Pull-Ups
10 Burpees
Rx+ Chest to Bar Strict
Rx+ Box Over Burpee