CrossFit Ballwin – CrossFit
Dale Hollenbeck
Warm-up
Coaches Challenge: (No Measure)
Mobility:
Hamstrings, quads from Deadlifts
Shoulder & Thoracic for Snatch/Dips
Strength & Skill
Alternate PRIM1 & PRIM2 movements
PRIM1: Ring Dips (4 sets of M.R.)
PRIM2: Inverted Ring Rows (4 sets of M.R.)
Metcon
Metcon (Time)
Partner WOD for Time:
100 Dumbbell Snatch (L/R=1)
200 Wall Balls (20/14)
EMOM: 2 Burpees
Weights:
Rx+ 70/45
Rx 50/35
Sc 30/20
**Only one partner completing reps at a time, both do burpees