CrossFit Ballwin – CrossFit
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
Mobility:
1) Calf Smash
2) Calf Stretch
3) Banded Bully
Strength & Skill
Metcon (No Measure)
EMOM 12:
Even Minutes – 5 TTB
Odd Minutes – 5 Ring Dips
Metcon
Metcon (Time)
3 RFT:
50 Double Unders
25 KBS (53/35)