CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Mobility:
1) Posterior Chain Floss
2) Frogger
3) Band Pull
Strength & Skill
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (AMRAP – Rounds and Reps)
2016 Masters Qualifier Event 3
AMRAP 15: RX
55 Double Unders
15 Chest-To-Bar Pull-Ups
5 Hang Power Cleans (155/115)
Scaling Options:
Double Unders –
1) 165 Single Unders
2) 55 Heavy Rope
Chest-To-Bar Pull-Ups
1) Pull-Ups
2) Jumping Pull-Ups
3) Ring Rows