CrossFit Ballwin – CrossFit

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Metcon (No Measure)

Movement Specific Warmup:

1 minute easy pace bike

10 reps up/down dog

5 walkouts+2 pushups

45 seconds medium pace bike

20 slow and controlled air squats

30 seconds fast paced bike

10 monkey squats

10 warrior squats

Pullup warmup-

30 seconds dead hang

5-10 scap pulldowns

5 slow and controlled kip swings

5 small kip swings

5 big kip swings

5 pullups

B-E-E-F-Y (AMRAP – Reps)

30 Minute AMRAP

Teams of Two

Max Calorie Bike

* every 3 minutes partners will do 1 Round of Cindy synchro.

Team of Men 1=1 Calories

Team of Women 1=1 1/2 Calories

Team of Mixed 1=1.25 Calories

1 round of Cindy:

5 pull-ups

10 pushups

15 air squats