CrossFit Ballwin – CrossFit
Warm-up
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
Mobility:
1) Banded Bully
2) Single Leg Flexion
3) Band Pull
Strength & Skill
Shoulder Press (5 Sets of 5-7 Reps)
Metcon
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)