CrossFit Ballwin – CrossFit
Aaron Emerson
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
Walk Like An Egyptian (Time)
Perform each of the following movements in succession, starting back at the top of the list and adding the next exercise each round (e.g. Round1: 10 Air Squats; Round 2: 10 Air Squats, 10 Push Ups; Round 3: 10 Air Squats, 10 Push Ups, 10 Thrusters…and so on)
10 Air Squats
10 Push Ups
10 Thrusters 75/45
10 Sumo Deadlift High Pull 75/45
10 Push Press 75/45
10 Pull Ups
10 Sit Ups
10 Knees To Elbows
10 Box Jumps
10 Burpee