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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

Metcon

Metcon (Time)

Teams of 2

For Time:

400/300 Heavy Rope

60 Push Press (95/65)

40 Lateral Barbell Burpees

60 Hang Power Clean (115/80)

40 Box Jumps (24/20)

60 Power Snatch (75/55)

400/300 Heavy Rope