CrossFit Ballwin – CrossFit

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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