CrossFit Ballwin – CrossFit

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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 (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.