CrossFit Ballwin – CrossFit

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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