CrossFit Ballwin – CrossFit
JoJo Harris
Warm-up
10 Minute Kettlebell Warm Up (No Measure)
Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Strength & Skill
Push Press (5 Sets of 10 Reps (w/ 3 sec tempo’d decent))
Metcon
Metcon (Time)
5 Rounds for Time:
5 Power Clean
25 Air squats
50 Double Unders
Bar Weight:
Rx+ 225/155
Rx 185/125
Sc 115-95/75-55