CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Mobility:
1) Band Pull
2) Instep
3) Pec/Shoulder Smash
Metcon
Metcon (AMRAP – Rounds)
2 Rounds:
AMRAP 2:
200 Meter Run
Max Overhead Squats (135/95)
Rest 1:00
AMRAP 2:
200 Meter Run
Max Wallballs (20/14)
Rest 1:00
AMRAP 2:
200 Meter Run
Max Handstand Pushups
Rest 1:00