CrossFit Ballwin – CrossFit

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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

1) Banded Bully

2) Single Leg Flexion

3) Band Pull

Strength & Skill

Shoulder Press (5 Sets of 5-7 Reps)


Metcon (Time)

For Time:

400m Row

6 Rounds Tabata Push-Ups

300m Row

6 Rounds Tabata Bottom to Bottom Squat

200m Row

6 Rounds Tabata Sit-Ups

100m Row

6 Rounds Tabata Box Jumps (24/20)


Shoulder H.J.