CrossFit Ballwin – CrossFit
Anthony Hodge
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
6 Clean Pulls on Minutes 0, 2, 4, 6, 8
4 Hang Power Clean on Minutes 10, 12, 14, 16, 18
2 Clean (squat) on Minutes 20, 22, 24, 26, 28
Clean Pull (6 reps every 2 minutes for 5 sets)
Hang Power Clean (4 reps every 2 minutes for 5 sets)
Clean (2 reps every 2 minutes for 5 sets)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11:
50 ft DB Farmer Walk
10 DB Cleans
50 ft DB Farmer Walk
15 Push-Ups
Weights:
Choose a weight that hard but doable.