30APR2018

CrossFit Ballwin – CrossFit

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Brett Wang

Warm-up

Warm Up # 2 (60 Sec) (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups

Jump Rope

Inchworm

Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope

Burpees

1 Lap Run

Metcon

Metcon (Time)

For Time:

200m Run

27 Wall Balls

27 Box Jumps

200m Run

21 Wall Balls

21 Box Jumps

200m Run

15 Wall Balls

15 Box Jumps

200m Run

9 Wall Balls

9 Box Jumps

200m Run

Prescription:

Rx+ 30/20#, 30/24″

Rx 20/14#, 24/20″

Sc 14/10#, 20″/Step-Up

Strength & Skill

Push Press (Build to a heavy 3RM with remaining time)