CrossFit Ballwin – CrossFit
Kaylee & The Crew
Warm-up
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
1 Lap Run
Metcon
Metcon (Time)
12 Rounds for time, in teams of 2:
6/4 Calories on Bike
*Number of seconds it takes to acquire 5 cals, is the number of Air Squats, Push-Ups, & Sit-Ups the athlete must complete
Air Squats, push-ups, sit-ups
*Athletes work in relay style to complete all 12 rounds
*Bike must be zeroed out every time
Example:
5 Calories takes 19 seconds, then the athlete must complete:
19 Air Squats
19 Push-Ups
19 Sit-Ups
Rx+ Option:
Goblet squats
Burpees (half the number)
Weighted sit-ups