CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #7 (JR- 30 sec) (No Measure)

100 Jumping Jacks

High Knees – 30sec

Butt Kicks – 30sec

Frankenstein Walks – 30sec

Hallow Hold – 30sec

Back Extensions – 30sec

Sit-Ups – 30sec

Push Ups- 30sec

Stretch:

Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Metcon

“DIRTY BIRD” (3 Rounds for reps)

Teams of two, Three AMRAP 10 for Reps:

Structure is relay style; reps are 1-1, 2-2, 3-3, 4-4….so on until time is up.

AMRAP 10:

Dumbbell Snatch

Box Jump Overs

Wall Balls

Rest 2 Minutes

AMRAP 10:

Dumbbell Push Press

Dumbbell Box Step-Ups

Dumbbell Front Squat

Rest 2 Minutes

AMRAP 10

Devils Press

Dumbbell Box Step Over

Dumbbell Thruster

Weights:

Wall Balls – 20/14

Dumbbells – 50/35

Boxes – 24/20