CrossFit Ballwin – CrossFit
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#)