CrossFit Ballwin – CrossFit
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