CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 3 (MLB) (No Measure)
Two Rounds
10 x Air Squats
10 x Alternating Lunges
10 x Alt. Jump Lunges
5 x Jump Squats
10 x Push Ups
5 x Pull Ups
Stretch between rounds.
Metcon
“Carrot Cake” (Time)
10 Rounds of:
7 Pull Ups
10/7 Cal Bike
15 Dumbbell Deadlifts (50/35)
150 Wall Balls (14/10)
10 Rounds of:
5 Chest To Bar
10/7 Cal Bike
10 Dumbbell Reverse Lunges (50/35)
100 Wall Balls (20/14)
10 Rds of:
3 Muscle Ups
10/7 Cal Bike
5 Devils Press (50/35)
50 Wall Balls (30/20)