CrossFit Ballwin – CrossFit
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
Choose Primary Movement 1 or 2, depending on how you like to Jerk it. (get your mind out of the gutter)
Prim1: Split Jerk (5 sets of 3 reps)
Prim2: Push Jerk (5 sets of 3 reps)
Acc: Handstand Push-ups (5 Sets of 4-6 reps)
Metcon
Metcon (Time)
For Time:
Calorie Row
200-M / 150-F