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
Metcon
“MATH” (AMRAP – Rounds and Reps)
AMRAP 28 in teams of two:
2 Overhead Kettlebell Swings (53/35)
2 Burpees
2 Wallballs (20/14)
4 Overhead Kettlebell Swings (53/35)
4 Burpees
4 Wallballs (20/14)
6 Overhead Kettlebell Swings (53/35)
6 Burpees
6 Wallballs (20/14)
… continue increasing by two each round
– Partners alternate movements