Announcements

Double Under/ Jump Rope Clinic – January 28th 1-3pm – $15
Register: https://cfballwin.myshopify.com/products/double-under-jump-rope-clinic
Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit


Teresa Koebbe

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

Back Squat (6 Sets of 3 Reps)

Metcon

Metcon (Time)

4 Rounds:

16 Hang Power Cleans

16 Front Squats

16 Push Press

Bar Weight:

Rx+ 135/95

Rx 95/65

Sc 75/55