CrossFit Ballwin – CrossFit
Rebekah Sillman
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
EMOM 18
ODD minutes 4x Deadlifts @ 70-80% 1RM
EVEN 8x Toes to Bar
Deadlift (4 reps every ODD Minutes)
Toes-To-Bar (8 reps every EVEN Minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
40 Air Squats
20 Pull-Ups
10 Push Jerks
Weights:
Rx+ 185/125
Rx 155/105
Sc Heavier weight, about 60-70% 1RM