Announcements
Join us for our Daddy and Me WOD on Father’s Day at 8:30AM
CrossFit Ballwin – CrossFit
Devon Self
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
EMOM 14
EVEN minutes: 7 sets of 3-5 Strict Pull-Ups; full extension
ODD minutes: 7 sets of 3 reps; increasing height
EVEN: Pull-ups (7 sets 3-5 strict reps)
ODD: Max Height Box Jump (Distance)
Max Height Box Jump
7 sets of 3 reps, increasing height
Metcon
Metcon (Time)
For total time:
Buy-In: 800m Run
60 second Rest
21-15-9 reps
Deadlift
Ring Dips
Bar Weight:
Rx+ 315/205
Rx 250/170
Sc Wt: Moderately heavy, but able to rep & maintain good form.