CrossFit Ballwin – CrossFit
Amber Dennison
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
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 20:
1st Minute: Body Weight Movement
2nd Minute: Barbell/DB/KB Movement
Metcon
Metcon (Time)
21-15-9-15-21 reps for Time:
Overhead Kettlebell Swing
Med Ball Clean (20/14)
**200m Med Ball Run, between each round
KB Weight:
Rx+ 70/53
Rx 53/35
Sc 44/26