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CrossFit Ballwin – CrossFit
Alexa Joly
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
EVEN: Clean Complex (1 set on EVENs, for 16 minutes)
1 High-Hang Clean + 1 Hang Clean + 1 Clean
Metcon
Metcon (3 Rounds for reps)
3 RDS of Variable AMRAPS:
AMRAP 5:
60 Double-unders
15 Bear Complex
**Rest 4:00**
AMRAP 3:
30 Double-unders
10 Bear Complex
**Rest 2:00**
AMRAP 1:
15 Double-unders
5 Bear Complex
*The rest to work ratio should allow you to give 100% effort and recover enough to repeat. Control breathing but don’t stop moving in the AMRAPs.
Bar Weight:
Rx+ 155/105
Rx 115/85
Sc Wt: Moderate. Should be heavy enough but able to move fluid & without hesitation through movements.