CrossFit Ballwin – CrossFit
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