CrossFit Ballwin – CrossFit

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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
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