CrossFit Ballwin – CrossFit
Dave Lauter
Warm-up
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
1 Lap Run
Strength & Skill
GOAT DAY
Pick two weaknesses that you want to work on. One must be body weight and one must be a Barbell/DB/KB movement.
EMOM 20:
1st Minute: Body Weight Movement
2nd Minute: Barbell/DB/KB Movement
Metcon
Metcon (Time)
3 RFT:
400m Run
27 Sit-Ups
21 OHKBS (53/35)