CrossFit Ballwin – CrossFit

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Warm-up

Team Relay:

AMRAP 7:

15 Plate Hops

25′ Plate Overhead Walking Lunge (Out)

5 Burpees to Plate

25′ Plate Overhead Walking Lunge (Back)

*Divide athletes in teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.

Mobility

Kettlebell Calf Smash: 1 Minute Each Side

Strength & Skill

Kettlebell Swings:

1. Elbows & Hands

2. Move Prep

Double Unders:

1. Elbows & Hands

2. Move Prep

Run:

1. Elbows & Hands

2. Move Prep

Metcon

Road Trip (Time)

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

40 Double Unders