CrossFit Ballwin – CrossFit
3 Rds 5-10-15 Reps
Box Step Up
30 Sec Ring or Parallette hold
Metcon (AMRAP – Reps)
In Teams of 3, Perform as many reps on Heavy Rope.
P1 Sled Sprint (25×2/15×2)
P2 Max Reps Heavy Rope
*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
3 Rds: 1 min Hip Mobility Hold & 30/30 Sec Side Plank Hold