CrossFit Ballwin – CrossFit
Carolyn Johnson
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Metcon
Metcon (3 Rounds for reps)
“Bar Fight”
Partner WOD: Fight Gone Bad Model
3 Rounds of:
1 Minute of Thrusters (115/85)
1 Minute of Calorie Row
1 Minute of Kettlebell Swings (53/35)
1 Minute of Air Assault Bike Calorie
1 Minute of Box Jumps (24/20)
**1 Minute Rest**
*Partner A completes their 3 rounds, then Partner B completes their 3 rounds*
**While Partner A is working, Partner B is counting reps and vice versa**
***Total of both partners for each round***