CrossFit Ballwin – CrossFit

View Public Whiteboard


“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

Warm-up

Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill

Push Jerk (5 Sets of 8 Reps)

-With higher reps, work on refining technique

-Don’t rush the recovery

Metcon

Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

24/16 Calorie Bike

Max Power Cleans

-Rest 3 minutes-

AMRAP 3:

21 Box Jump Overs (24/20)

21/14 Calorie Bike

Max Power Cleans

-Rest 3 minutes-

AMRAP 3:

18 Box Jump Overs (24/20)

18/12 Calorie Bike

Max Power Cleans

-Rest 3 minutes-

AMRAP 3:

15 Box Jump Overs (24/20)

15/10 Calorie Bike

Max Power Cleans

Weights Increments :

Rx- 115/80, 135/95, 155/105, 185/135

Sc- 75/55, 95/65, 115/80, 135/95