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CrossFit Ballwin – CrossFit

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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