CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Strength & Skill
12 EMOM
ODD Minutes- Skill Level Pull-Up
EVEN Minutes- 50 Ft DB Pinch Grip Walk
1a: Weighted Pull-ups (6 Sets 3-5 reps, every ODD Minute)
1b: Pull-ups (5-8 Strict Pull-Up, every EVEN Minute)
**If Scaled, find a bar that will allow you to jump to chin above bar & slowly/controlled the decent to full extension. Remember, the shoulders should be engaged & not by your ears. Coaches will direct.
2: DB Pinch Grip Walk (6 sets of 50 ft.)
Grip DB hex head in both hands & walk the dance without dropping the weight
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Metcon (5 Rounds for reps)
5 cycles of AMRAP 3 of:
3 Squat Snatch
6 Bar Over Burpees
9 Pull-Up
*Rest 1 minute
Bar Weight:
Rx+155/105
Rx 115/75
Sc 85/55