CrossFit Ballwin – CrossFit
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
If you get done quickly, stay after and work on Pull-Ups, Bar Muscle-Up, etc.
Bear Complex WOD (5 Rounds for weight)
Complete 5 rounds:
Complete the following cycle 7 times each round:
+Rest as needed between rounds
*Do not drop the weight. Stay connected through the round.
**If weight is dropped, count number of drops and perform 8 times the amount of burpees as a penalty.
***Work up the heaviest weight possible.