CrossFit Ballwin – CrossFit
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