CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
Push Press (4 Sets of 3 Reps)
Metcon
Metcon (Time)
20-15-10-5
Push Press
Toes To Bar
*100m Farmers Carry (53/35) between each set*
Push Press Weight –
20: 75/55
15: 95/65
10: 115/75
5: 135/95