CrossFit Ballwin – CrossFit

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Scott Dougherty

Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Strength & Skill

Almost 2 months since the last Sled Pushes…..I’m getting soft in my programming. Back by popular demand…

Sled Push (6 sets of 1 rep (this includes warm up set))

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy-In : 800m Run

AMRAP 9:

21 Double Unders

15 OHKBS

9 Toe to Bar

*AMRAP time starts when athlete returns from Buy-In.

KB Weights:

Rx+ 70/53

Rx 53/35

Sc 44/26 (Russian swing)