CrossFit Ballwin – CrossFit
Caitilyn Brenner
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
“One day you’ll thank me.”
Sled Push (6 sets of 1 rep (1st set is unweighted))
*Building in weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11:
200m Sprint
4 Box Jumps
6 Pull-Ups
8 Burpees
Box Height:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Up
Pull-Ups:
Rx+ Chest to Bar
Rx Pull-Up
Sc Ring row/Bands