CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
Front Squat (15 min build to 1rm)
Metcon
Metcon (Time)
For Time:
Alternating movements
10-9-8-7-6-5-4-3-2-1 reps
70% 1rm Front Squat
1-2-3-4-5-6-7-8-9-10 reps
Handstand Push-ups