CrossFit Ballwin – CrossFit
Chad Miller
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
Strength & Skill
15 Minutes to Work on Gymnastic Skills
Metcon
Metcon (Time)
For Time:
Alternating Movements
Ascending Reps 1-10
DB Thrusters
Descending Reps 10-1
DB Box Overs
Weights:
Choose light to moderate weight, based on the ability to move quickly with good form