CrossFit Ballwin – CrossFit

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Kevin Largent

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

EMOM 18

ODD Minutes:8/6 Push-Ups

EVEN Minutes: 2 Cycles of Bear Complex

EVEN: Bear Complex (2 Cycles Every EVEN minute)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
-Stay on the weight, no dropping reps.

-Work on grip

ODD: Push Ups (8/6 Reps Every ODD Minute)

Metcon

Metcon (Time)

For Time:

150 Wall Balls (20/14)

**Every time you break reps, 200m Run
**Full Squat & must hit target