Announcements

Double Under/ Jump Rope Clinic – January 28th 1-3pm – $15
Register: https://cfballwin.myshopify.com/products/double-under-jump-rope-clinic
Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit


Hodge, Brendon, & Andrew good luck at the competition! Support them, Saturday at J5 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

Metcon

Metcon (Time)

Teams of 3:

200 Calorie Bike

400m Run (team)

200 Wall Ball (20/14)

200m Walking Lunge (team)

200 Push Press (95/65)

400m Run (team)

200 Monkey Squats

**Any movement outside the gym is done as a team

**Break up reps as needed