CrossFit Ballwin – CrossFit

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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)