CrossFit Ballwin – CrossFit

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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