CrossFit Ballwin – CrossFit

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Greg Mathison

Warm-up

Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups

Strength & Skill

20 minute EMOM, alternating movements

EVEN: Overhead Squat (2 Reps every EVEN minute)

ODD: Thoracic Mobility (Work 45 Sec. every ODD minute)

Coach directed.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 AMRAP:

4 Push Jerk

6 Bar over Burpee

Prescription:

Rx+ 185/125

Rx 135/95

Sc 105/75-65