CrossFit Ballwin – CrossFit
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
Strength & Skill
1: GOAT
EMOM 10: Pick a weakness and work on it
Metcon
1: Metcon (Time)
For Time:
42 Medicine Ball Cleans (20/14)
21 Body-Weight Bench Presses
30 Medicine Ball Cleans (20/14)
15 Body-Weight Bench Presses
18 Medicine Ball Cleans (20/14)
9 Body-Weight Bench Presses