CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Strength & Skill

15 Minutes to work on Pistols and Double Unders

1: Pistols

2: Double-Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Calorie Row

12 Burpee Box Jumps (24/20)

9 Hang Power Cleans (135/95)