CrossFit Ballwin – CrossFit

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Rob Zarrella

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

Metcon

Telephone (6 Rounds for reps)

Teams of two, 6 Rounds of:

Minute 1: Cal Bike

Minute 2: Wall Ball (20/14)

Minute 2: Burpees

Minute 3: Box Jumps (24/20)

Minute 4: Push Presses (75/55)

Minute 6: Rest

*Partners switch every :30 seconds
Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team.