CrossFit Ballwin – CrossFit
Kent Higginbotham
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
AMRAP 25:
100 Calorie Row
50 Thrusters (95/65#)
100 Calorie Row
50 Thrusters (135/95#)
100 Calorie Row
50 Thrusters (155/105#)
100 Calorie Row
Max Thrusters (185/135#)