CrossFit Ballwin – CrossFit

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Adam Calvery

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

Back Squat (5 sets of 5 reps)

*Sets should be completed at 80-85% 1RM

Metcon

Metcon (Time)

10 Rounds for time:

150m Sprint

10 OHKBS

10 Push-Ups

Weights:

Rx+ 88/62

Rx 70/53

Sc 53/35