CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Metcon
“Bar Star” (3 Rounds for reps)
Teams of 3:
AMRAP 10:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 10:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 10:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)