CrossFit Ballwin – CrossFit
Warm Up # 3 (MLB) (No Measure)
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
Alternating EMOM 14
ODD: Snatch Pulls
EVEN: Weighted Pull-Ups/Unweighted Pull-Ups (Max Reps)
Bands: try to use as little as possible, not trying to go for a joyride on the bands.
Inverted Ring Rows: based on where you’re at on the progression dictates the angle your body will pull from.
SCALED SHOULD STILL BE DIFFICULT, JUST AT BASED ON YOUR JOURNEY! Be proud of the struggle & hard work you’re doing!
EVEN: Weighted Pull-ups (7 sets of 3-5 reps (weighted))
EVEN: Pull-ups (7 sets of Max reps (unweighted))
ODD: Snatch Pull (7 sets of 4 reps)
Stay close & controlled.
For Time: 30 Snatches, 135# / 95#