CrossFit Ballwin – CrossFit
If class is cancelled due to weather, complete “Hotel 4” in the Add Results tab > Custom WOD > type in “Hotel 4”
Anthony Hodge
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
Strength & Skill
PRIM: Toes-To-Bar (Max Reps Strung Together)
AUX: Kipping (Technique & Application )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
4 Chest to Bar Pull-ups
2 Clean & Jerks
Weights:
Rx+ 185/135
Rx 155/105
Sc: Hard but doable