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

Metcon (AMRAP – Rounds and Reps)

30 AMRAP:

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.