CrossFit Ballwin – CrossFit
Derrick Lehman
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
Shoulder Press (5 sets of 5 reps)
*Perform all 5 sets at 80-85% 1RM
Metcon
Metcon (Time)
4 Rounds for time:
200m Plate Carry
800m Row
Prescriptions:
Rx+ 100/45
Rx 45/35
Sc 35/25