Announcements
Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
CrossFit Ballwin – CrossFit
Warm-up
With A Partner
400 Meter Medicine Ball Run
1 Minute
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Partner Alternating Slams
*Performed with Light Weight Medicine Ball
Strength & Skill
Toes to Bar:
1. Fast Feet
2. Move Prep
Wall Balls:
1. Slow Down
2. Move Prep
Metcon
Wreck Trek (Time)
On the 10:00 x 3 Rounds:
200 Meter MedBall Run (30/20)
20 Toes to Bar
200 Meter Sprint
20 Wall Balls (30/20)
200 Meter MedBall Run (30/20)
*Score is slowest of the three rounds