CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Super Rack, 3rd World, Couch Stretch
Strength & Skill
Clean + Hang Clean + Push Jerk (6 Sets of (1 + 1 + 2), building in weight)
**Receive Cleans in a squat position
Metcon
Metcon (AMRAP – Rounds and Reps)
“Cousin Eddie”
12 Minute AMRAP of:
3 x Hang Squat Snatch
6 x Overhead Squat
9 x Burpees
**Bar Weights:
Rx+ 95 / 65#
Rx 75 / 55#
Sc 65 / 35#
**RX+ Should only be used if you are proficient in the movement. It should not be a struggle the whole time.