CrossFit Ballwin – CrossFit
Kathryn Bielecki
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
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)
**Scaleable options**
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.
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#