CrossFit Ballwin – CrossFit


Alexa Joly

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

Metcon

Metcon (Time)

5 rounds for time of:

20 Burpees

20 SDLHP

20 Box Jumps (20″)

20 Push Press

20 Cal Row

Rest 1 minute

Bar Weight:

Rx+ 95/65

Rx 75/55

Sc 45/35

Strength & Skill

GOAT (Gymnastic Movement)

EMOM 10: Pick a weakness and work on it