CrossFit Ballwin – CrossFit
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