CrossFit Ballwin – CrossFit

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John Henderson

Warm-up

Warm Up # 2 (60 Sec) (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups

Jump Rope

Inchworm

Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope

Burpees

1 Lap Run

Metcon

Chris’ Revenge (AMRAP – Reps)

In Teams of Three, 30 AMRAP:

Partner A – AMRAP Dumbbell Manmakers (50/35)

Partner B – Rows 250m

Partner C – Rest

Partner A – Rest

Partner B – AMRAP Dumbbell Manmakers

Partner C – Rows 250m

Partner A – Rows 250m

Partner B – Rest

Partner C – AMRAP Dumbbell Manmakers

*Points are base on total DB Manmakers completed

*Round time is determined 250m

Dumbbell Manmaker = On DB’s, kick out to plank, then back in for clean to thruster DB’s…rinse & repeat.