CrossFit Ballwin – CrossFit
Chad Miller
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
EMOM 16
EVEN: Power Snatch (3 reps every EVEN minute )
ODD: Chin-Ups (3-5 reps every ODD minute)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 AMRAP:
31 Double Unders
17 Deadlifts
Weights:
Rx+ 205/145
Rx 155/105
Sc 115/85