CrossFit Ballwin – CrossFit
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