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CrossFit Ballwin – CrossFit
Keith Goforth
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
14 EMOM
ODD: Handstand Push-ups (5-7 reps every ODD minute)
ODD: Handstand Walk (40 sec skill work every ODD )
EVEN: Squat Clean (3 reps every EVEN minute)
Building up in weight each round
Metcon
Metcon (5 Rounds for time)
5 Rds, each for Time:
200m Sprint
20 OHKBS
20 Goblet Squats
20 Hand Release Push-Ups
-Rest 1 Minute-
*Record the Time for each round
Weights:
Rx+ 70/44
Rx 53/35
Sc 44/26