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