25October2016

CrossFit Ballwin – CrossFit

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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

Shoulder Press (5-3-3-1-1-1)

Metcon

Metcon (Time)

For Time:

100 Double Unders

400m Farmers Carry (53/35)

100 Double Unders