CrossFit Ballwin – CrossFit

View Public Whiteboard

Carolyn Johnson


Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats


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***