CrossFit Ballwin – CrossFit

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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)