CrossFit Ballwin – CrossFit
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)