CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups

Metcon

Rx: Metcon (Time)

For Time:

1 Power Snatch, 135/85

2 Ring Dips

3 Burpees

4 Chest To Bar Pullups

5 Toes to Bar

6 Clapping Pushups

7 Air Squats

8 Jumping Switch Lunges R=1,L=2

9 Box Jumps 24/20

10 Wall Ball 20/14

11 KB Swings 70/55

12 Thrusters 135/85

Scale: Metcon (Time)

For Time

1 Power Snatch, 95/65

2 Ring Dips

3 Burpees

4 Pullups

5 Toes to Bar

6 Pushups

7 Air Squats

8 Jumping Switch Lunges R=1,L=2

9 Box Jumps 20

10 Wall Ball, 20/14

11 KB Swings, 55/35

12 Thrusters, 95/65