CrossFit Ballwin – CrossFit
5:15pm Express Class, start warming up as soon as you arrive. Do not be late for the Express Class, you will have to wait for the 6pm. Thank you.
Carolyn Johnson
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
Use time to find the proper height for box jumps in the Metcon. Go a little higher than normal & take a little time between jumps.
Front Squat (12 Min., Build to heavy 3 rep)
Metcon
Metcon (5 Rounds for calories)
5 Rds of 3 min:
10 Front Squats
10 Box Jump
Row for max calories
**Rest 3 minutes between rounds.
Weights:
Rx+ 185/125
Rx 155/105
Sc Heavy but doable
Box Heights:
Rx+ 36/30
Rx 30/24
Scale 20/10 or Step-Ups to 20