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CrossFit Ballwin – CrossFit

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Karen Shebik

Warm-up

Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill

1): Kipping (Skill Work)

2): Pull-ups (5 Sets of Max Reps )

3): Weighted Pull-ups (5 Sets of 4 (RPE of 7))

Metcon

Metcon (AMRAP – Rounds and Reps)

16 AMRAP:

Buy In: 50/40 Bike Cal

18 Wall Ball

25 Sit-Ups

36 Double Unders

Med Ball Weight:

Rx+ 30/20

Rx 20/14

Sc 14/10