CrossFit Ballwin – CrossFit

View Public Whiteboard


Kimberly Fleming

Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Metcon

Metcon (Distance)

Split class into thirds, each team will have 40 min for Total Distance:

-200m Sled Push (90/50)

-200m Overhead KB Carry (53/35)

SLEDs:

*Mixed gender teams 70#

*Multiple people can push sled at the same time or 1 person at a time

OH KBs Carry:

*Mixed team M/53 F/35

*1 person can carry both KBs or 2 people can carry 1 KB at the same time

SCORING:

*Distance will be scored every 100 meters

*Teams round down to the closest 100m mark, when time expires

EXAMPLE:

4 total rounds plus 100 meter sled push would equal out to 1700 meters total