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
Strength & Skill
Snatch (12 Minutes to Establish a 1RM)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
*Scaling*
1 Muscle Up = 2 Strict Pulls/2 Ring Dips