CrossFit Ballwin – CrossFit
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