CrossFit Ballwin – CrossFit
Lisa Naes
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
Clean Pull + Power Clean (7 Sets of (3 + 1) )
Complete 1 complex every 2 min. for a total of 16 min.
Metcon
Metcon (Time)
For Time:
27-21-15-9 Reps
-Push Press
-Bar Over Burpees
Weights:
Rx+ 155/105
Rx 135/95
Sc- Heavy, but able go unbroken for 10-12 reps with good form