Announcements
**New schedule is effective Monday** Please, check our Facebook page or www.crossfitballwin.com for the updated schedule.
CrossFit Ballwin – CrossFit
Warm-up
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
Metcon (AMRAP – Rounds and Reps)
03Jan2015
**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.