CrossFit Ballwin – CrossFit

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Enjoy the Sun.


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


Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope


1 Lap Run


Metcon (AMRAP – Rounds and Reps)

With a Partner, AMRAP 25:

2 Kettlebell Swings

2 Box Jump Overs

2 Wall Balls

4 Kettlebell Swings

4 Box Jump Overs

4 Wall Balls

6 Kettlebell Swings

6 Box Jump Overs

6 Wall Balls

So on….

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)

*Partners alternate full rounds.