CrossFit Ballwin – CrossFit
Carolyn Johnson
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)
Partner AMRAP 20:
7 Box Jumps (24/20)
7 Shuttle Sprint (3m)
7 Kettlebell Swings (70/53)
7 Squat Jumps
*Sprint reps are only counted when line is touched with hand (3m down, 3m back = 2 reps)
*Partner finishes full round of movements before switching
*Squat Jump = full squat, hips fully open and feet at least 3 inches off ground