CrossFit Ballwin – CrossFit
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Band Pull, Single Leg Flexion, 3rd World (30 Sec. Hold)
Strength & Skill
Back Squat ([7.5.3] 5-5-5-5-5)
**The option between Low Bar & High Bar back squats are up to the athlete. If you are doing Low Bar back squats, look up the percentages in Wodify under that movement.
**Percentages should be close to 70 to 80 % of 1rm.
21-15-9 reps of:
Ring Dips or Parallette Dips
**Thrusters are heavier, so be focused on resting the bar in a deep rack in the squat.
**Move that weight Monday!! 🙂