CrossFit Ballwin – CrossFit

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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