CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Stretches: Anchored T-Spine, Single Leg Flexion, Sampson

Metcon

Metcon (Time)

“12 Days of Christmas”

Complete for Time:

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

1 x Squat Snatch (135 / 95#)

2 x Muscle Up (Rings or Bar)

3 x Burpees

4 x Chest to Bar Pull-Ups

5 x Toes to Bar

6 x Jumping Switch Lunge (R=1, L=2)

7 x Push-Ups

8 x Air Squats

9 x Box Jumps (24 / 20″)

10 x Wall Balls (20 / 14#)

11 x KB Swings (70 / 53#)

12 x Clean & Jerk (135 / 95#)

Homework

Handstand Shoulder Touch (3 Sets of 10 Reps)