CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
1 Lap Run
Metcon
Metcon (Time)
Teams of 2, complete for Time:
1000m Row
50 DB Step Overs (24/20)
100 OHKBS
1000m Row
50 DB Push Press
100 DB Deadlifts
1000m Row
50 Box Over Burpees (24/20)
100 Wall Balls (20/14)
DB Weight:
Rx+65/45
Rx 50/35
Sc Wt: Moderate weight to each movement. May have different weight variations.
KB Weight:
Rx+ 70/53
Rx 53/35
Sc 44/26