CrossFit Ballwin – CrossFit
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.