CrossFit Ballwin – CrossFit

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My gift to you.

Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Metcon

Metcon (Time)

Perform these movements in the same order that you would sing the song “The 12 Days of Christmas”….

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Jump Lunge

9 Kettlebell Swings (70/53)

10 Pull-Ups

11 Wall balls (30/20)

12 Calorie Bike