Announcements
We still have room in our Quarterly Weightlifting Powerhouse Block beginning October 9th!
CrossFit Ballwin – CrossFit
Trina Barnett
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner 24 AMRAP:
15 OHKBS
Shuttle Sprint (3m, 6m, 9m)
15 Wall Balls (20/14)
*Alternate full rounds with partner
KB Weight:
Rx+ 70/53
Rx 53/35
Sc 44-35/26-18
*Each segment of the sprint is a rep