CrossFit Ballwin – CrossFit
Warm-up
Warm-up (No Measure)
With an empty Barbell:
1 Round of:
5 Strict Press + 5 Push Press
10 Bent-Over-Rows
10 Squat Thrusts
10 Wall Slides
Mobility:
1) Band Pull
2) 3rd World
3) Banded Bully
Strength & Skill
Strict Weighted Chin-Ups (5 Sets of 4 Reps)
Add weight each set or perform at bodyweight
Metcon
Metcon (AMRAP – Reps)
4 Rounds of: 30 Seconds of Work/30 Seconds of Rest
1a) Wall Balls (20/14)
1b) Box Jumps (24/20)
1c) Burpees
1d) Ball Slams