CrossFit Ballwin – CrossFit
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
Stretches: Elevated Pigeon, Rack Mobility, 2 Min. Squat
Metcon
Gorilla (AMRAP – Reps)
Teams of 3, AMRAP 25:
100 Calorie Row
50 x Clean and Jerks (95/65)
100 Calorie Row
50 x Clean and Jerks (135/95)
100 Calorie Row
50 x Clean and Jerks (155/105)
100 Calorie Row
Max Clean and Jerks (185/135)