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!
Enjoy your Day, Tish!
Warm-up
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
Metcon (Time)
23-18-12-8-4 Reps for Time:
– Cal Row
– Push-Ups
– Air Squats