CrossFit Ballwin – CrossFit

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Randall Brown – Deployed

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

Back Squat (5 Sets of 5 Reps (80-85% 1RM))

*If you don’t have a good 1RM in the system, but have been following the program use the RPE of 7-8 for all 5 sets.

Metcon

Metcon (Time)

For Time:

200 Double Unders

100 Russian KBS

200 Double Unders

Prescriptions:

Rx+ 88/62

Rx 70/53

Sc 53/35, Heavy Rope Singles