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CrossFit Ballwin – CrossFit


Ross Hardy

Warm-up

Group Warm – Push Up Focus (No Measure)

:20 seconds Jumping Jacks

5 Push-ups

:20 seconds Spidermans

4 Push-ups

:20 seconds Samson Stretch

3 Push-ups

:20 seconds Air Squats

2 Push-ups

:20 seconds Knuckle Draggers

1 Push-up

:20 seconds Jumping Jacks

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

200m Relay Sprint (600m total)

60/42 Calorie Bike (Co-Ed 51 Cal)

60 Thrusters

Thruster Weight Increments:

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105

**Weights can be scaled, but will increase each round. **Scalability is dependent on athlete level