CrossFit Ballwin – CrossFit
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
Mobility:
1) Lat Smash
2) Single Leg Flexion
3) 2 Minute Squat Test
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20: Partner WOD
Partners will rotate between each exercise.
50 Wall Balls (20/14)
40 Overhead Walking Lunge (45/25)
30 Calorie Row
20 Burpee Box Jumps (24/20)
10 Bear Complexes (95/65)