Announcements
Join us on October 28th for our Barbells for Boobs Team WOD!
CrossFit Ballwin – CrossFit
Tim Villaverde
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
18 Minutes to work on Double Unders & Jerks. Build up to the weight you’re going to use in the Metcon. Weight is meant to be on the heavier side…..given that FORM is in check.
Double-Unders (Skill Work)
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Metcon
Metcon (AMRAP – Reps)
6- 3 minute rounds of:
30/25 Cal Row
Jerks Max Reps
-60 Sec Rest Between Rds-
Total Reps of Jerk
Weights:
Rx+ 205/135
Rx 165/110
Sc 135-115/95-75