CrossFit Ballwin – CrossFit

Happy 65th Birthday, Tish! Ninette said to make a WOD cake for you, with bodyweight movements. But, she also made the mistake of telling me you didn’t like the bike…… so…Happy Birthday!

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Enjoy your Day, Tish!


Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Strength & Skill

Compare Bike Cals to previous time

Assault Bike Max Cal (3 Rd Total) (Calories)

Assault Bike Max Cal (3 Rd Total)

– 60 sec to produce max calories

– Rest as needed between rounds

– Add all three rds together


Metcon (Time)

23-18-12-8-4 Reps for Time:

– Cal Row

– Push-Ups

– Air Squats