CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
Good Mornings (4 Sets of 8-10 Reps)
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Metcon
Metcon (Time)
5 RFT:
8 Deadlifts (275/185)
12 Toes To Bar