CrossFit Ballwin – CrossFit
Kiran Katabathuni
Warm-up
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
Metcon (AMRAP – Reps)
In teams of two, AMRAP 28:
Buy In: 800/700 Heavy Rope Singles
25 ft Dumbbell Walking Lunge (50’s/35’s)
10 Dumbbell Hang Clusters (50’s/35’s)
15 Push-Ups (on dumbbells)
25 ft. Dumbbell Walking Lunge (50’s/35’s)
*Breakup Buy-In, as needed
*Work portion completed relay style
*Every 5 ft is 1 rep, totaling 35 reps possible for each round