CrossFit Ballwin – CrossFit

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Kyle Hardy

Warm-up

General Warm Up:

200m Run

40 Jumping Jacks

10 Pass Throughs

10 Gliding Kipps

15 Sit-Ups

*Complete two rounds

Metcon

Movements Specific:

2 Round of Barbell Complex

Review:

Power Cleans

Push Jerks

Toes to Bar (w/ scaling options)

Metcon (Time)

For Time:

200m Run

12 Power Clean & Jerk (135/95)

18 Toes to Bar

400m Run

12 Power Clean & Jerk

18 Toes to Bar

800m Run

12 Power Clean & Jerk

18 Toes to Bar

400m Run

12 Power Clean & Jerk

18 Toes to Bar

200m Run

**Weight should be moderate. First set of 12 should be unbroken but challenging. Keep your breaking up to a minimum.

**Shoot for overall completion to be around 20 minutes.

Cool Down

Mobility Work w/ Remaining Time