CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: Band Pull, Banded Couch Stretch
Strength & Skill
Practice Double-Unders or work on an unbroken max rep.
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
10Aug2015
15 min AMRAP of:
25 x Wall Ball
10 x Deadlift (225# / 155#)
400m Run
Cash Out
90/45/45 Plank (1 Rd)
90 sec. Front
45 sec. Left
45 sec. Right