CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Strength & Skill

16 EMOM

ODD Minute: 3 Power Cleans (unbroken)

EVEN Minute: 3-5 Strict Chin-Ups

Power Clean (3 Unbroken Reps every ODD Minute)

Chin-Ups (3-5 Reps every EVEN Minute)

Metcon

Metcon (Time)

5 RFT:

25 ft Walking DB Lunge

12 DB Deadlift

8 DB Push Press

Prescriptions:

Rx+ 70/45

Rx 50/35

Sc 35/20-15