CrossFit Ballwin – CrossFit

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Kathryn Bielecki


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.


Isabel (Time)

For Time: 30 Snatches, 135# / 95#