CrossFit Ballwin – CrossFit
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