CrossFit Ballwin – CrossFit
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