CrossFit Ballwin – CrossFit
Michael “Big Mike” Young
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
Strength & Skill
Sled Push (1 rep every 3 min. for 15 min.)
*Stay light to moderate & focus on speed
Metcon
Metcon (Time)
For Time:
Buy In-
400m Run
3 Rds
10 Box Jumps (24/20)
30 Russian KBS (70/53)
10 Pull-Ups
Buy Out-
800m Row