CrossFit Ballwin – CrossFit
Karen Shebik
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Metcon
Metcon (Time)
For Time:
Buy-In Row 1k
Five rounds of:
15 Back Squats
25 Toes to Bar
7 Push Jerks
Rx+ 185/115
Rx 135/95
Sc Moderate wt, able to rep 5-7 non stop