CrossFit Ballwin – CrossFit
5:15 Express Class start warming up as soon as you arrive.
Warm Up #8 (No Measure)
10 Calorie Row
10 Inch Worms
10 Air Squats
Metcon (AMRAP – Rounds and Reps)
Divide class into half, creating two teams.
50m Sled Push
10 Hang Power Cleans
10 Cal Bike
10 Back Squats
*Athletes move through in order. As soon as one athlete clears sleds, the next can start.
*Teams may feel free to wager a “Buy Out” at the end of class. (ex. team with the least amount of rounds, does 50 burpees)
**Sled distance is shorter than normal
**Weights are without the sled included (i.e. 45+45=90#)
Sc Wt should be based on limiting factor of HPC. Moderate weight.