CrossFit Ballwin – CrossFit

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Manaswini Mishra

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 (AMRAP – Rounds and Reps)

In teams of two, complete 24 AMRAP of:

60 KB Front Squat

400m Farmer Carry*

60 KB Push Press

400m Farmer Carry*

60 KB Push-Ups

400m Farmer Carry*

60 KB Rows

400m Farmer Carry*

*Each 10m is one rep

KB Weight:

Rx+ 70/44

Rx 53/35

Sc 44/26