CrossFit Ballwin – CrossFit

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Warm-up


Adam, keep up the hard work. Thank you for enjoying 80’s dance music just as much as me. You are a true joy to have in class.

Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog

Strength & Skill

Back Squat (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

1 Muscle Up

10 Wall Balls (20/14)

2 Muscle Ups

20 Wall Balls

3 Muscle Ups

30 Wall Balls…