CrossFit Ballwin – CrossFit

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Excited to have Carolyn back!


Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.


Metcon (Time)

Partner “Murph” for Time:

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

-Split up the 1 mile run into 2 x 800m or 4 x 400m.

-For the Pull-Ups, Push-Ups, and Squats, working at a time then rotate with all reps being a team total.

– Example: Partners can alternate rounds of Cindy or split the reps in half: 5 Pull-Ups partner 1, then 5 Pull-Ups partner 2, 10 Push-Ups partner 1, then 10 Push-Ups partner 2 and so on.
Today’s WOD is requested by Bob Naes. 🙂