CrossFit Ballwin – CrossFit
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Strength & Skill
For 18 min continue to repeat movements 1, 2, & 3 for 6 rounds; increasing weight based on form
1: Supinated Grip Barbell Rows (6 sets of 10 reps, increasing)
2: Front Rack Lunge (6 sets of 10 steps, increasing)
3: Turkish Get Up (6 sets of 2 reps each side, increasing)
Metcon (4 Rounds for reps)
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.
-First 8 intervals will be, Bottoms Up Front Squat (45/35). Bars in front rack & rest period is in the bottom of the squat.
-Second 8 intervals are Overhead to Shoulder (45/35). Rest period is with bar locked out overhead.
-Third 8 intervals are Bastard Sit-Ups (45/25 Plates)
-Fourth intervals are Banded Push-Ups (Green/Red bands). Rest periods are in the locked out up/plank position.
*No rest between exercises
*Post total reps per each round
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.