CrossFit Ballwin – CrossFit
Colin Wright
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
Strength & Skill
Back Squat (5 sets of 5 reps)
**Warm up to complete all five sets at 80-85% of 1RM
**If able to perform at higher percentage, then shoot for all five sets at that weight
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
10 Ring Dips
30 Double Unders