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CrossFit Ballwin – CrossFit


Recovery Position.

Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Strength & Skill

16 E2MOM

Press Complex 1 (1 Complex, every EVEN for 16 min.)

1 Strict Press + 2 Push Presses + 3 Push Jerks

Metcon

Metcon (Time)

For Time:

Buy In: 400m KB Farmer Carry

21-15-9 Reps

Strict Press

Burpee Box Overs (24/20)

Buy Out: 400m KB Farmer Carry

Farmer Carry Weight:

Rx+ 70/44

Rx 53/35

Sc 44-35/26-18

**No Running, it’s a quick walk

Bar Weight:

Rx+ 135/95

Rx 95/65

Sc 75/45-35