04Feb2016

CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Strength & Skill

Back Squat (5 Sets of 3 Reps)

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP:

5 x Pull-Ups

10 x Burpees

15 x Air Squats

Homework

Flutter Kicks (200)