Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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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