CrossFit Ballwin – CrossFit
5:15 Express Class start warming up as soon as you arrive.
Linda Boman
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Divide class into half, creating two teams.
AMRAP 25:
50m Sled Push
10 Hang Power Cleans
10 Cal Bike
10 Back Squats
*Athletes move through in order. As soon as one athlete clears sleds, the next can start.
*Teams may feel free to wager a “Buy Out” at the end of class. (ex. team with the least amount of rounds, does 50 burpees)
Sled Weights:
Rx+ 140/100
Rx 90/60
Sc 50/20
**Sled distance is shorter than normal
**Weights are without the sled included (i.e. 45+45=90#)
Bar Weight:
Rx+ 165/115
Rx 135/95
Sc Wt should be based on limiting factor of HPC. Moderate weight.