CrossFit Ballwin – CrossFit
Rayaan
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Metcon
Metcon (Time)
Teams of 3 -For Time:
70 Pull Ups
80 Wall Balls (20/14#)
90 DB Clean (50/35#)
100 OHKBS (70/44#)
90 DB Thrusters (50/35#)
80 Jump Lunge
70 T2B
*Break Up as needed