CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
Split Jerk (3 Sets of 3 Reps)
*Have a partner hold a PVC at your eyes to see how far you drop under the bar*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
Ascending By 2 Reps Each Round:
Deadlift (155/105)
Power Clean (155/105)
Push Jerk (155/105)
*Example*
1st Round: 2 DL, 2 PC, 2 PJ
2nd Round: 4 DL, 4 PC, 4 PJ
3rd Round: 6 DL, 6 PC, 6, 6 PJ
(ECT…)