CrossFit Ballwin – CrossFit
Teresa Koebbe
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
It’s our jobs as coaches to teach, mold & refine our athletes. You are WHY we are here. Thursdays traditionally have the best athlete to coach ratio per class, take advantage of it! There are too many times I see gymnastics skill slowing down an athlete. Better Gymnastics + Body Awareness = Awesome Weightlifting
Muscle-ups (Practice/Technique)
Kipping (Practice/Technique )
Pull-ups (Practice/Technique)
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#