CrossFit Ballwin – CrossFit
Josie Portell
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
Metcon
Metcon (5 Rounds for time)
Divide class into 3 teams:
5 Timed Rounds of
Sled Push*
15/12 Cal Row
100m Farmer Carry
15 Deadlift *
50′ Overhead Walking Lunge*
*Time starts when the first athlete begins Sled Push
*Time ends when the last athlete completes Overhead Walking Lunges
*Stack athletes as needed
*Athletes can not advance until the athlete in front finishes
Sled Loads:
Rx+ 140/90
Rx 90/50
Sc 50/Empty
Farmer Carry
Rx+ 65/45
Rx 50/35
Sc 35/25
Deadlift Weights:
Rx+ 315/205
Rx 225/155
Sc 40-50% 1RM
Overhead Barbell Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55