CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Strength & Skill

Sled Push (6 Sets of 1 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute Ascending Ladder:

2 Bike Cal

2 Toes to Bar

4 Bike Cal

4 Toes to Bar

6 Bike Cal

6 Toes to Bar

8 Bike Cal

8 Toes to Bar

10 Bike Cal

10Toes to Bar

12 Bike Cal

12 Toes to Bar

*Continue increasing by 2 reps each movement