CrossFit Ballwin – CrossFit

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Micheal “Big Mike” Young

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

Deadlift (6 Sets of 3 Reps (85-90% 1RM))

Metcon

Metcon (3 Rounds for reps)

Three rounds for max reps each round, 1 minute each movement:

-Power Snatch

-Box Jumps

-Russian KBS

-Ab Mat Sit-Ups

-Cal Bike

-1 min. Rest Between Rounds

Prescription:

Rx+ 115/80, 30/24, 88/53

Rx 75/55, 24/20, 53/35

Sc 45/35, 20/Step, 44/26-18