CrossFit Ballwin – CrossFit
Gary Hilligoss
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Warm-up
Strength & Skill
Tabata Benchpress (10 rds of MR – 20 sec work)
10 Rds Back to Back
20 sec Work : 10 sec Rest
Rx+ 65/45
Rx 45/35
Air Squat Tabata (10 rds of MR sec Work)
10 Rds Back to Back
20 sec Work : 10 sec Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Medball Cleans (20/14)
20 Abmat Sit-Ups
20 Power Cleans
Bar Weight:
Rx+ 115/85
Rx 95/65
Sc 65/35