CrossFit Ballwin – CrossFit
Alexa Joly in “Beast Mode”
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
Back Squat (5 sets of 3 reps)
Warm up to all 5 sets of 3 reps are at 90% 1RM
Metcon
Metcon (Time)
5 RFT:
6 Box Jumps
3 Bear Complex
9 Chest to Bar
Box Heights:
Rx+ 30/24
Rx 24/20
Sc 20/Step Ups
Complex Weights:
Rx+ 205/135
Rx 155/105
Sc 115/85-75