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CrossFit Ballwin – CrossFit


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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

Snatch Balance (6 Sets of 3 Reps (building in weight))

Metcon

Metcon (Time)

6 Rounds For Time:

25 Double Unders

8 Toes to Bar

5 Power Snatch

Weight:

Rx+ 155/105

Rx 115/85

Sc 85/55