CrossFit Ballwin – CrossFit
Kevin Largent
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.
Metcon
GOAL: To give 100% effort, recover over 12 minute rest……..then rinse & repeat, for a total of three rounds. This is a BENCHMARK TEST, please put your scores in & give it hell!
OPT Repeatability Test (3 Rounds for time)
3 rounds, at 100% effort:
Row 250m
10 x Kettlebell Swings 70/53lbs
10 x Burpees
10 x Kettlebell Swings 70/53lbs
10 x Burpees
10 x Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.
Overhead KBS