CrossFit Ballwin – CrossFit
Joni Barry
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
15 min gymnastics skill work
Kipping (Work will all movements applicable )
Note your progression with each
Pull-ups (3 sets of ME)
Skill work on kipping w/ Pull-Ups
Handstand Push-ups (3 Sets of ME)
Skill work on kipping w/ Handstand Push-Ups
Muscle-ups (3 Sets of ME)
Skill work on kipping w/ Muscle-Ups
Metcon
Choose the “Nasty Girl” applicable to you!
Rx+: Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
Rx: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#