CrossFit Ballwin – CrossFit
Warm-up
200 m jog
0:30 hollow hold
0:30 arch hold
30 shoulder taps
10 push ups
1:00 child pose
1:00 couch stretch (30 sec each side)
Goblet kettle bell squat from a 25/15/10 lb plate for Bring sally up
Metcon
“K’s Fubar” (Time)
Buy in: 200 Heavy Rope Singles
30 Man Makers (50’s/35’s)
30 Kettlebell Swings (70/53)
30 Cal Bike
*10 Sync V-Ups Every 3 Minutes
1x Man Maker:
Row Left
Row Right
Push up
Squat Clean
Thrusters