CrossFit Ballwin – CrossFit

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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


Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope


1 Lap Run


Metcon (Time)

W/ a partner for time, one person works at a time and share reps

For Time:

100 DU’s

100 Goblet Squats, 53/35

100 DU’s

100 KBS, 53/35

100 DU’s

100 KB SDHP, 53/35

100 DU’s