CrossFit Ballwin – CrossFit
Linda Boman
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)
Teams of 3 -For Time:
70 Pull Ups
80 S2OH (115/80#)
90 Calorie Row
100 Wall Balls (20/14)
90 Calorie Row
80 S2OH (115/80#)
70 Pull Ups