Body Weight Special 2

CrossFit Ballwin – CrossFit

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Warm Up

(30 sec each)

Jumping Jacks

High Knees

Butt Kicks

Hollow hold

Arch hold

Sit-ups

Push-ups

Air Squats

Mobility

45 sec each

Calf Stretch

Pec Stretch

T-Twist

Quad Smash

Metcon

BWS2 (Time)

Bodyweight Special 2

2 Rounds for time (200m sprint every 2 min)

100 Jumping Jacks

90 Sit-ups

80 Air Squats

70 Leg lifts

60 Double unders

50 Supermans

40 Air squats

30 Russian Twists (no weight)

20 Push-ups

10 Burpees