CrossFit Ballwin – CrossFit

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Carolyn Johnson


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 (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