CrossFit Ballwin – CrossFit

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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 (AMRAP – Rounds)

Partner AMRAP 35:

8 Box Jumps 20/24″

12/9 Cal Bike

16 Dumbbell DL 50/35 lbs

*Partners alternate each full round.

*Only full rounds count for score.