CrossFit Ballwin – CrossFit
Lisa Goforth-Naes
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
Metcon
OPT Repeatability Test (3 Rounds for time)
3 rounds, at 100% effort:
Row 250m
10 x Kettlebell Swings 70/53lbs
10 x Burpees
10 x Kettlebell Swings 70/53lbs
10 x Burpees
10 x Kettlebell Swings 70/53lbs
Row 250m
Rest 12 minutes between rounds.