CrossFit Ballwin – CrossFit
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