CrossFit Ballwin – CrossFit
Warm-up
Teams of 3
AMRAP 7:
200 Meter Empty Prowler
100’ Bear Crawl
10 Synchro Romanian Deadlifts
Strength & Skill
Prowler Push:
1. The Feet
Deadlifts:
1. The Feet
2. Move Prep
Weightlifting
Deadlift (Build up to a Heavy Set of 5 Reps)
Metcon
Deadlifts:
1st Bar: 30+ Reps When Fresh
2nd Bar: 25+ Reps When Fresh
3rd Bar: 20+ Reps When Fresh
Prowler: Men add 2×45# Plate and Women add 2×35# Plate
Ol’ Stanley (Time)
Teams of 3 | For Time (25 Minute Cap) :
100 Deadlifts (135/95)
400 Meter Prowler Push (45s/35s)
75 Deadlifts (185/135)
400 Meter Prowler Push (45s/35s)
50 Deadlifts (225/155)
400 Meter Prowler Push (45s/35s)