CrossFit Ballwin – CrossFit
Elise Ellington-Miller
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
Snatch Pull + Power Snatch (5 Sets of (3 +1))
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM 10*:
3 Power Cleans
3 Front Squats
3 Jerks (Push or Split)
*Increase 1 rep per movement for every minute past 10 minutes.
*Continue until time is busted.
Weights:
Rx+ 185/135
Rx 135/95
Sc Weight should heavy, but able to go unbroken for the first couple rounds
Example:
1-10 min. 3 reps each
11 min. 4 reps each
12 min. 5 reps each
so on….so on….