CrossFit Ballwin – CrossFit
Trouble
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Metcon
First Bar: 12-15 unbroken when fresh
Second Bar: 5-7 unbroken when fresh
Third Bar: 1-5 unbroken when fresh
Teammates can use separate barbells if using different weights
Metcon (Time)
Teams of 3
For Time:
100/70 Cal Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Burpee Pull-Ups
100/70 Cal Bike