CrossFit Ballwin – CrossFit
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Mobility:
1) Single Leg Flexion
2) Pass Throughs
3) Pec/Lat
Metcon
Metcon (Time)
Partner WOD
For Time:
Accumulative Row of 5,000 Meters
Accumulative Bench Press of 10,000 lbs moved by Men and 7,000 lbs moved by women
Example: You would have to bench press 100 lbs, 100 times to accumulate 10,000 lbs.