CrossFit Ballwin – CrossFit
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