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
Metcon
“Half Time” (5 Rounds for reps)
In teams of two:
– Spend 6 minutes for each movement
– Alternate working partner every 30 seconds
– Strategize the movement order, but must complete the full 6 minutes before moving right into the next movement
Burpees
Toes to Bar
Wall Balls (20/14)
Calorie Bike
Box Jump Overs (24/20)
*Partner A works, Partner B rest…after 30 seconds switch