CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
Deadlift (5 Sets of 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 8 Minutes:
3 Deadlift (185/135), 3 Toes To Bar
6 Deadlift (185/135), 6 Toes To Bar
9 Deadlift (185/135), 9 Toes To Bar
12 Deadlift (185/135), 12 Toes To Bar
(Keep adding 3 reps until time runs out)