CrossFit Ballwin – CrossFit
Metcon
Push Jerk (2-2-2-2-2)
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Mobility:
1) Band Pull
2) Calf Smash
Strength & Skill
Metcon (Time)
4 RFT:
400m Run (500m Row if raining)
10 Power Cleans (135/95)
40 Double Unders