Announcements

Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit


Dan Giesler

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24:

Teams of 3:

10 Kettlebell Swings (70/53)

Shuttle Sprint (30′ + 30′ + 30′)

10 Calorie Row

30′ Bear Crawl Back

**One Athlete working at a time.