CrossFit Ballwin – CrossFit
Lisa Goforth-Naes
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
Push Jerk (5 Sets of 5 Reps (80-85% 1RM))
*If you don’t have a good 1RM in the system, but have been following the program use the RPE of 7-8 for all 5 sets.
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Start prepping for the Murph Challenge