12July2017

CrossFit Ballwin – CrossFit

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Steve “Lightnin’ Bolt” Johnson….Alexa?

Warm-up

Warm Up # 2 (60 Sec) (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups

Jump Rope

Inchworm

Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope

Burpees

1 Lap Run

Metcon

Metcon (Time)

Complete for Time:

100 Double Unders

400m Run

75 Wall Balls (20/14)

200m Medball Run

50 Box Jumps (24/20)

200m Medball Run

25 Clean & Jerks (135/95)

400m Run
**Be hydrated for today’s WOD & listen to your body!