CrossFit Ballwin – CrossFit

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Team Work

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

Strength & Skill

Snatch Push Press (5 sets of 4 reps)

Metcon

Metcon (Time)

Complete for time w/ 20 EMOM Double Unders:

-Rx+-

For Time 15-12-9 reps:

Squat Snatch (155/105)

C2B Pull-Ups

-Rx-

For Time 15-12-9 reps:

Squat Snatch (115/75)

Pull-Ups

Scaled

For Time 15-12-9 reps:

Squat Snatch (Light to Moderate)

Jumping or Ring rows

*For Scaled, Squat Snatch can be caught in power position, then overhead squated