CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #7 (JR- 30 sec) (No Measure)

100 Jumping Jacks

High Knees – 30sec

Butt Kicks – 30sec

Frankenstein Walks – 30sec

Hallow Hold – 30sec

Back Extensions – 30sec

Sit-Ups – 30sec

Push Ups- 30sec

Stretch:

Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

GOAT

EMOM 10: Pick a weakness and work on it

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Run 1 Mile

with remaining time,

AMRAP of:

8 DB Snatch (53/35)

16 Sit-Ups