CrossFit Ballwin – CrossFit

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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)