CrossFit Ballwin – CrossFit
Nikki Beitenman
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
Increase with warming up to 80% on Shoulder Press, then start cycling Primary & Auxiliary movements:
Min 1- Primary
Min 2- Aux A or B (depending on level)
Min 3- Rest
Cycle through for 5 Sets
Prim: Shoulder Press (5 sets of 5 reps (80%))
AUX-A: Chin-Ups (5 sets of 3-5)
AUX-B: Weighted Chin Ups (5 sets of 3-5 reps)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups