CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
1 Lap Run
Strength & Skill
Split Jerk (6 Sets of 1 Rep)
Metcon
Metcon (AMRAP – Reps)
3 Rounds: “Fight Gone Bad” Style
1 Minute of Shoulder to Overhead (95/65)
1 Minute of Sit-Ups
1 Minute of Box Jumps (24/20)
1 Minute of Burpees
1 Minute Rest