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 (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.