CrossFit Ballwin – CrossFit
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
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Metcon (AMRAP – Rounds and Reps)
50 Alt. DB Clean & Jerk (50/35)
200m Farmer Carry
*Partition carry with partner, as needed.
*DB Weights should be at the athletes ability.
*Every 20m is 1 rep, each round will have 60 possible reps.