CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

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

4K Row or 2 mile Run

*5:4 Ratio used = 4000m Row : 3200m Run

2 Mile Run (Time)

4k Row (Time)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats