CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
1: Muscle-ups (Max Rep)
2: Pull-ups (Max Rep)
Metcon
Metcon (Time)
3 RFT:
21 Box Jumps (24/20)
21 Thrusters (95/65)
3 Ring Muscle Ups
*Scale For Muscle Ups*
1 Muscle Up = 3 Ring Dips & 3 Chin Ups