CrossFit Ballwin – CrossFit

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Build together.

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

Metcon

Athletes can retest 18.5 during todays Metcon.

Metcon (AMRAP – Reps)

7 AMRAP:

2 Bike Cals

2 Push Press

4 Bike Cals

4 Push Press

6 Bike Cals

6 Push Press

8 Bike Cals

8 Push Press

10 Bike Cals

10 Push Press

12 Bike Cals

12 Push Press

….Continue increasing by 2 reps each movement for the remaining time.

Weights:

Rx+ 165/110

Rx 135/95

Sc 95/65

Strength & Skill

16 EMOM

Hang Clean Complex (3ps) (1 Complex every minute for 16 minutes)

Finish a full clean from each starting positions:

-High Hang

-Mid Hang

-Hang