CrossFit Ballwin – CrossFit
Warm-up
Teams of 2 Relay – AMRAP 8:
Partner 1:
25’ AbMat Overhead Walking Lunge (Right Arm)
5 AbMat Sit-ups
25’ AbMat Overhead Walking Lunge (Left Arm)
Parter 2:
Dumbbell Front Rack Hold (35’s/25’s)
Mobility
Couch Stretch: 1 Minute Each Side
Strength & Skill
AbMat Sit-Up:
1. Knee Position
Walking Lunge:
1. Balance
2. Wide Stance
Dumbbell Power Clean:
1. Touching The Ground
2. Move Prep
Metcon
Pharmacy (Time)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)