Announcements
Join us for our Barbells for Boobs Trivia night on October 21st at 7:30pm!
CrossFit Ballwin – CrossFit
Brendan “Chalk Sweat” Wuest
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
Bench Press (5 sets of heavy 6 reps)
Work up to a weight that is difficult but doable for all 5 sets
Metcon
Metcon (Time)
3 Rounds for Time:
75 Double Unders
15 Power Snatch
400m Run
Bar Weights:
Rx+ 155/105
Rx 115/80
Sc 85/55