CrossFit Ballwin – CrossFit

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Teresa Claire

Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Strength & Skill

Pull-ups (5 Rounds of Max Reps)

1) Strict Reps

2) Kipping

3) Inverted Ring Rows to Arm Pits

Metcon

Metcon (AMRAP – Reps)

30 EMOM:

2 Full Snatch

2 Burpee Box Jump (24/20)

Weights:

Rx+ 135/95 & 30″/24″

Rx 105/70

Sc 65/35