CrossFit Ballwin – CrossFit
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