CrossFit Ballwin – CrossFit
Carolyn “Mrs. Lightning” Johnson
Warm-up
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Strength & Skill
Snatch Grip Deadlift (7 sets of 7 reps)
Metcon
Metcon (5 Rounds for reps)
5 rounds for reps of:
1 minute Ground to Overhead
1 minute Wall Balls (20/14)
1 minute Toes to Bars
Rest 1 minute
*Total reps for each round.
Bar Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55-35