CrossFit Ballwin – CrossFit
Jonelle “JoJo” Harris
Warm-up
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Mobility: Lat/Pec Stretch, Couch Stretch
Strength & Skill
AUX: Work on the ability to hold a Hollow Position in the top of the press. Find the position where you need very little/no contact with the wall.
PRIM1: Handstand Push-ups (5 sets of M.R. (Controlled descent))
PRIM2: Deficit Handstand Push-ups (5 sets of M.R. (4-6 inches))
Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER 15 AMRAP
21 Cal Row
15 Ring Dips
9 Ground to Overhead (115/85)
*Partners alternate movements