CrossFit Ballwin – CrossFit

View Public Whiteboard

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

Metcon

Mighty Mouse (AMRAP – Reps)

In Teams of 3,

35 AMRAP:

80 Synchro Jump Lunges

80/60 Cal Bike

80 Pull-Ups

80 Thrusters (95/65)

80 Hang Muscle Snatches (75/55)

80 Synchro Jump Lunges

80 Hang Muscle Snatches (75/55)

80 Thrusters (95/65)

80 Pull-Ups

80/60 Cal Bike

80 Synchro Jump Lunges

*All three partners must stay in sync for jump lunges