CrossFit Ballwin – CrossFit
Warm-up
Run Warmup
200 Meter Run
30 Seconds
Active Spidermans
Barbell Romanian Deadlifts
Mountain Climbers
Barbell Elbow Rotations
Push-up to Down Dog
Barbell Hang Muscle Cleans
Straight Arm Burpees
Barbell Strict Press and Reach
Metcon
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout
New Benchmark Metcon (Time)
For Time:
Partner WOD
400 meter run
50 ring pushups
50 DB hang C&J 50/35 lbs
30 DB box step overs
400 meter run
40 ring pushups
40 DB hang C&J 50/35lbs
30 DB box step overs
400 meter run
30 ring pushups
30 DB hang C&J 50/35lbs
30 DB box step overs
400 meter run