CrossFit Ballwin – CrossFit
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