CrossFit Ballwin – CrossFit
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
Strength & Skill
Max Height Box Jump (Distance)
Max Height Box Jump
In 12 minutes, find you max height Box Jump
Metcon
Metcon (Time)
For Time:
21-15-9
Deadlift
Box Jumps (30/24)
Rx: (225/155)
Rx+: (315/225)