CrossFit Ballwin – CrossFit
Warm Up # 3 (MLB) (No Measure)
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Strength & Skill
Kipping (Practice/Technique )
Build a solid base of understanding the gymnastic Kip & how it transfer to movements
Unbroken Muscle-Ups (AMRAP – Reps)
Metcon (AMRAP – Rounds and Reps)
*Increase 1 rep each movement for 11 minutes (i.e. 1-1, 2-2, 3-3, 4-4, 5-5, etc.
Sc Wt: Should be moderately heavy; breaking reps to keep good form.
Coaches will scale based on your progression ability with the movement.