CrossFit Ballwin – CrossFit
Clayton Pummill
Warm-up
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
1 Lap Run
Metcon
Metcon (Time)
For Time w/ Partner:
35-30-25-20-15-10 Reps
Burpees
Power Snatch
Pull-Ups
Box Jumps
**Break up reps as needed
Bar Weights:
Rx+ 135/95
Rx 115/80
Sc Weight should be equally challenging as partners, but based on your skill/form. 5-8 unbroken reps
Box Heights:
Rx+ 30/24
Rx 24/20
Sc Comfortable, yet challenging