CrossFit Ballwin – CrossFit
Alexa Joly
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner 28 AMRAP:
Partner 1 completes all three movements, then rest while Partner 2 complete all. Continue alternating for remaining time.
16 KB Snatch*
Med Ball Shuttle Sprints*
16 Wall Balls (20/14)
KB Weights:
Rx+ 70/53
Rx 53/35
Sc 35/26
*KB movements are 8 left/8 right
MB Shuttle Sprints:
While carrying the Med Ball, quickly touch the markers:
0′-10′-0′-15′-0′-25′-0′
After touch return to 0′ & continue to the next marker.