CrossFit Ballwin – CrossFit

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Dan Gieseler

Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Strength & Skill

Back Squat (6 Sets of 3 Reps)

Metcon

Metcon (6 Rounds for calories)

6 Rds, 3 AMRAP of:

30 Double Unders

8 Front Squats

Max Cal Row w/ time remaining

– Rest 1 Min-

Weight:

Rx+ 185/125

Rx 135/95

Sc 95/65