CrossFit Ballwin – CrossFit
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
Stretches: Floor Sweep, Couch Stretch, Instep
Strength & Skill
Push Jerk + Jerk (5 Sets of (2 + 1))
Metcon
Metcon (Time)
“Shin Guards”
Partner WOD
Timed Work Capacity:
500 x Jump Rope Heavy Singles
-Males use Bare Metal Rope
-Females use Red Covered Rope
**One partner working at a time to complete 500 accumulated reps for time.