CrossFit Ballwin – CrossFit

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Andrew Stitzel

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

GOAT DAY

Pick two weaknesses that you want to work on. One must be body weight and one must be a Barbell/DB/KB movement.

EMOM 16:

1st Minute: Body Weight Movement

2nd Minute: Barbell/DB/KB Movement

Metcon

Metcon (Time)

Buy-in: Choose One

1) 800m Run

2) 1.5 Mile Bike

21-15-9 Reps

Single Leg Deadlift (L/R=1)

Toes to Bar

Buy-Out: Choose One

1) 800m Run

2) 1.5 Mile Bike

Weights (each hand):

Rx+ 88/53

Rx 53/35

Sc 35/18