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
Metcon (Time)
For Time:
1000m Row
75 Air Squats
50 Ball Slams
25 Push Ups
50 Double Unders
75 Wall Balls
1000m Row