CrossFit Ballwin – CrossFit
Justin Fadler
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength & Skill
Deadlift (13 min to build to a heavy single)
Metcon
Metcon (Time)
For Time:
30 Box Jumps
30 Wall Balls
200m Plate Run
3 Deadlifts
20 Box Jumps
20 Wall Balls
400m Plate Run
6 Deadlifts
10 Box Jumps
10 Wall Balls
200m Plate Run
9 Deadlifts
Deadlift Weight:
80-85% 1RM
Box Height:
Rx+ 30/24
Rx 24/20
Sc 20/Step-Ups
Plate Run
Rx+ 65 (DB)/45
Rx 45/25
Sc 35/15
**On the 400m Plate Run, use the same marker as the 200m…..just do it twice.