CrossFit Ballwin – CrossFit
Brett Wang
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
Metcon
Metcon (Time)
For Time:
200m Run
27 Wall Balls
27 Box Jumps
200m Run
21 Wall Balls
21 Box Jumps
200m Run
15 Wall Balls
15 Box Jumps
200m Run
9 Wall Balls
9 Box Jumps
200m Run
Prescription:
Rx+ 30/20#, 30/24″
Rx 20/14#, 24/20″
Sc 14/10#, 20″/Step-Up