CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: Band Pull, Elevated Pigeon, Oly Wall Sit
Strength & Skill
Metcon (AMRAP – Rounds and Reps)
22Aug2015
25 Min Partner AMRAP of:
40 x Wall Balls (20# / 14#)
Run 200m
30 x Kettlebell Swings (53# / 35#)
Run 200m
20 x Pull-Ups
Run 200m
10 x Hang Power Cleans (185# / 125#)
Run 200m
**Reps are partitioned as needed between partners.
**Runs are completed together.