CrossFit Ballwin – CrossFit
Alex showing the moves he learned from the new Star Wars.
Warm-up
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
-Use the High Bar Position for the Back Squat
-After each set, immediately go into 8 Wall Balls
Back Squat (5 sets of 3 Reps)
AUX: 8 Wall Balls after each set of squats
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP:
3 Push Jerks
6 Bar Over Burpees
9 Deadlifts
Bar Wts:
Rx+ 185/125
Rx 155/105
Sc 115/75