CrossFit Ballwin – CrossFit
Warm-up
5-4-3-2-1
Air-Squat + Walkout + Push-up
(5x Air Squats, walk on hands and complete 5x push-ups, walk back in, complete 4x Air Squats, walk back out and complete 4x push-ups, ect)
+
1/2 Tabata (4 interval 20 work/10 rest)
Double Unders (or double attempts)
Mobility: Band Pull, Lat/Pec Stretch, Oly Wall Sit
Strength & Skill
**Complete Wt’d Push-Ups, rest 60s then complete Barbell Row
**Add weight each set
Weighted Push-Up (4 Sets of 6-8 Reps)
Barbell Row (4 Sets of 8-10 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
17May2017
AMRAP 12:
50x Double Unders
25x Air Squats
10x Burpees
Levels:
L2: (30s DU attempts)
L1: (50 Single Unders)
Homework
50-100x Banded Pushdowns
50-100x Banded Pull-aparts