CrossFit Ballwin – CrossFit

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Join us tonight at 6pm!

Warm-up

Warm Up #7 (JR- 30 sec) (No Measure)

100 Jumping Jacks

High Knees – 30sec

Butt Kicks – 30sec

Frankenstein Walks – 30sec

Hallow Hold – 30sec

Back Extensions – 30sec

Sit-Ups – 30sec

Push Ups- 30sec

Stretch:

Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 45 lb/ 35lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes