**New schedule is effective Monday** Please, check our Facebook page or for the updated schedule.

CrossFit Ballwin – CrossFit

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Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog
Instructor Lead Stretching.

Strength & Skill

Push Press (5-5-3-3-1-1-1)

**Athletes have 12 min. to find their 1 RM, utilizing the rep scheme listed.


Metcon (AMRAP – Rounds and Reps)


**Partner WOD**

20 Min. AMRAP (alternating workload) of:

Partner A runs 400m

Partner B works on:

30 x Double Unders

20 x Push Press (95# / 65#)

10 x Rear Alt. Lunge (95# / 65#)

**Lunges are L/R= 1 Rep.

Cash Out

Pick & work, two mobility drills from the Running Chart.