CrossFit Ballwin – CrossFit

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Sarah Berger


General Warm-Up:

Row 800m

3 Rds 5-10-15 Reps

Box Step Up

Push Up

Air Squat

30 Sec Ring or Parallette hold


Metcon (AMRAP – Reps)

In Teams of 3, Perform as many reps on Heavy Rope.

10 Rds:

P1 Sled Sprint (25×2/15×2)

P2 Max Reps Heavy Rope

P3 Rest

*As the Sled Push is completed, the teams moves up in movements.

*Points are based on Reps of Heavy rope as a team.

*A round is complete when everyone has completed the sled.

*40 Min Time Cap

Cool Down

3 Rds: 1 min Hip Mobility Hold & 30/30 Sec Side Plank Hold