CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
1: Turkish Get Up
2: Knee to Feet Jump
https://www.youtube.com/watch?v=rFFHeFApNRU
Metcon
Metcon (AMRAP – Reps)
12 Minute AMRAP:
Ladder Style
2 Ring Dips
10 Double Unders
4 Ring Dips
20 Double Unders
6 Ring Dips
30 Double Unders