CrossFit Ballwin – CrossFit
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