CrossFit Ballwin – CrossFit

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Brendan Wuest

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

Kipping (Skill & Technique Work)

Pull-ups (6 Sets of Max Unbroken Reps)

Muscle-ups (6 Sets of Max Unbroken Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP:

2 Muscle Ups

4 Deadlifts

8 Cal Bike

Prescriptions:

Rx+ 315/205

Rx 225/155

Sc 165/110

Muscle-Ups- 6 Chin-ups, 6 Dips