CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
1 Lap Run
Metcon
“In & Out” (3 Rounds for reps)
In Teams of Two, for Max Reps:
– 2 minutes each movement, switching partners every 30 seconds
3 Rounds:
Push Press (95/65)
Front Squat (95/65)
Kettlebell Swings (53/35)
Calorie Bike
Wall Balls (20/14)
Devils Presses (35/20)
Times:
– Per Round 12 minutes
– Total Time 36 minutes