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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