CrossFit Ballwin – CrossFit
DON’T FORGET HOOVERBALL TODAY 11am-2pm @ New Ballwin Park!
Jonelle “JoJo” Harris
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
Metcon
Metcon (Time)
Team of 2, relay style:
21-18-15-12-9
Thrusters (95/65#)
40 Double-unders
200m Sprint
*First partner completes first full round, tags second partner.
*Each athlete will complete 21-18-15-12-9