CrossFit Ballwin – CrossFit
Julie Rausenberger
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Strength & Skill
Press Complex (5 Sets of 1 Complex)
1 Strict Press + 2 Push Press + 3 Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11:
18 Deadlifts
12 Pull-Ups
9 Front Squats
Weights:
Rx+ 155/105
Rx 115/80
Sc Limiting factor on this will be the Front Squat. Choose light to moderate weight & move it quickly. Don’t hesitate to switch to Ring Rows for Pull-Ups.