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
Ring Rows (5 Sets of 6 Reps (Solid Reps))
Metcon
Metcon (AMRAP – Rounds)
10 Minute Clock
20 Double Unders
*1 Deadlift (185/135)*
*Add 1 DL each round*