CrossFit Ballwin – CrossFit
Andrew Stitzel
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Metcon
Metcon (Time)
Complete for time in teams of two:
800m Medball Run (20/14)
10 Strict Pull-Ups
10 Box Jumps
10 Front Squat
10 Bent Over Row
10 Goblet Squat
10 Hang Clean
10 Wall Balls
10 Thrusters
10 Push-Ups
10 Double Unders
800 Meter Medball Run
*The run is completed together, with one medball passed between each.
*Each partner will complete a set of 10 reps for the movement before both begin the next set.
Box Heights:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Ups
Bar Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55-35
Medballs Run:
Rx+ 40/30 Slam Ball
Rx 20/14 Medball
Sc 24/10 Medball
Goblet Squats:
Rx+ 70/53
Rx 53/35
Sc 44/26
Metcon
Additional Partner WOD- In teams of 4
Metcon (Time)
In teams of 4, each athlete completes one full round before the next athlete begins.
Athletes will complete 2 rounds.
*14 min. time cap.
6 Power Snatch
12 Overhead Squat
24 Pull-Ups
Weights
Rx 135/95
Sc 95/65