CrossFit Ballwin – CrossFit
Kim Fleming
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
Deadlift (5 sets of 5 reps)
Metcon
Weight increases should be staged for quick loading between movements.
Metcon (Time)
For Time:
13 Lateral Burpees
13 Power Snatches
13 Lateral Burpees
13 Power Cleans
13 Lateral Burpees
13 Deadlifts
13 Lateral Burpees
Weight Progression:
Rx+ M 135-225-315
Rx+ F 95-155-205
Rx M 115-165-255
Rx F 85-125-175
Sc – Work with coaches to find a hard but doable weight for three movements. This increment increases should be easy to load prior to completing the reps.