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) 10 Pass Throughs
Strength & Skill
Metcon (AMRAP – Reps)
AMRAP 16:
200 ft Farmer Carry
10-30s Handstand Hold or Walk
Metcon
Metcon (Calories)
In 25:00 Minutes, Teams of 3
300 Double Unders
300 Walking OH Lunges (45/25)
Remaining time, Max Cals on Rower