CrossFit Ballwin – CrossFit
The benchmark this week will be “Christine”, it involves: rowing, bodyweight deadlifts, & box jumps. Through the week we will be specifically programming movements & teaching strategies in order to set a solid time.
Dan G. & Colin W.
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
Deadlift (5 Sets of 10 Reps)
-Build up to & maintain BW for all 5 sets
-If able, go heavier & maintain for all 5 sets
Metcon
Metcon (Time)
For Time:
50 Wall Balls (20/14)
15 Cleans**
50 Wall Balls
10 Cleans**
50 Wall Balls
5 Cleans**
*Full Cleans
**Clean Weight Options:
Rx+ 185/135, 225/155, 275/185
Rx 135/95, 185/135, 225/155
Sc *Coach directed progression