CrossFit Ballwin – CrossFit

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Warm-up

Warm-up

:30 sec each

Row

Monkey crawl

Bear crawl

Elephant walk

Crab walk

10 barbell clusters

Bike

Inch worms

Bunny hops

Frog hops

Row

10 barbell thrusters

Scap pull-ups

Scap push-ups

Strict pull ups

Row

Strict tempo push ups 3-1-x-1

Shoot throughs

Box step overs

Bike

Metcon

Potluck (AMRAP – Reps)

In Teams of 3,

35 min AMRAP:

100 Wallballs

100 Deadlifts

100 Pull-Ups

100 Double DB Box Step-Ups

100 Barbell Clusters

100 Cal Row

100 Push-Ups

100 Cal Bike

100 Toes to Bar

100 Ball Slams

*Choose your weights, modifications, and heights

*In no particular order, partitioned how you want.