CrossFit Ballwin – CrossFit

View Public Whiteboard

Warm-up

Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill

Purpose of today is to learn/refine some movements that are a common issue with athlete. For T2B’s work on stringing them together or how you’re going to scale for todays workout. Remember, scaled should still be difficult for the current skill level.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Toes-To-Bar

Pull-ups

Metcon

Metcon (Time)

For Time:

75 Toes to Bar*

*Every time the athlete drops from the bar, perform the following:

4 Chin-Ups

6 DB Clean & Jerks

Prescriptions :

Rx+ 70/45, Chest to Bar

Rx 50/35

Sc 35/20-15