Announcements
Join us for Hooverball/BBQ on Sunday Sep 24th, from 11-2pm at New Ballwin Park.
CrossFit Ballwin – CrossFit
Rob Zarrella
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
150’ Walking Lunge
15 Deadlifts (225/155)
Deadlift Weight:
Rx+: 225/155
Rx: 185/105
Sc: 135-115/95-75