CrossFit Ballwin – CrossFit
Warm-up (No Measure)
Movement Specific Warmup:
Bike/Run:
200 meter run
1 minute easy pace bike
200 meter run
45 seconds moderate pace bike
200 meter run
30 seconds fast paced bike
Thruster:
10 Front Squats
5 Strict Press
10 Push Press
10 Thrusters
Ring Pushups:
10 Regular Pushup
30 seconds Ring Hold
5 slow and controlled Ring Pushups
COE (Time)
Teams of Two
Buy in- 1 mile run
COE
10 Rounds For Time
10 Thrusters 95/65lbs
10 Ring Pushups
Buy Out- 150/100 Calorie Bike
*If you would like to know the story of COE search COE HERO WOD to read full story.
SCALING OPTIONS:
Thruster: a weight that you can do 10 reps unbroken when fresh.
Ring Pushups: regular pushups, box pushups.