CrossFit Ballwin – CrossFit
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
Metcon
Floatin’ (AMRAP – Rounds and Reps)
Teams of two, AMRAP 24:
10 Toes to Bar
30’ Front Rack Lunge (50’s, 35’s)
8 Devil Press (50’s, 35’s)