CrossFit Ballwin – CrossFit
We build butts.
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
Kipping (Skill/Tech Work)
Pull-ups (3 Sets of Max Reps)
*Work on Kipping, if you don’t have it
Toes-To-Bar (3 Sets of Max Rep)
Metcon
Metcon (Time)
For time:
Buy-In:
50 Cal Row
30-20-10:
Strict Press
Jumping Lunges (L/R=1)
Press Weights:
Rx+ 95/65
Rx 75/55
Sc 45/35
Lunge Weight:
Rx+ 25/15
**Rx+ Only