CrossFit Ballwin – CrossFit
Warm-up
:30 Machine Choice
10 Lateral Line Jumps (over and back = 1)
8 Russian KBS + 8 American KBS
6 Inchworm Push-Ups
Metcon
FOLLOWING THE METCON:
Finisher
Accumulate 50 reps of the following:
Seated Banded Cuban Rotation and Press
Wall Anterior Tibialis Raises
Weighted GHD Hip Extensions
“Pick and Roll” (Time)
Rx:
For Time w/Partner
200 Double Unders
20 Alternating Wall Walks (total)
60/40 Cal Row
100 American KBS 53/35lb
60/40 Cal Bike
20 Alternating Wall Walks (total)
200 Double Unders
**Notes**
Wall Walks = Must be alternating for 20 total
Competitor:
No Change
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Level 2:
100 Double Unders
20 Alternating Wall Walks (total)
60/40 Cal Row
100 Russian KBS 53/35lb
60/40 Cal Bike
20 Alternating Wall Walks (total)
100 Double Unders
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Level 1:
200 Single Unders
20 Alternating Scaled Wall Walks (total)
50/35 Cal Row
100 Russian KBS 44/26lb
50/35 Cal Bike
20 Alternating Scaled Wall Walks (total)
200 Single Unders
Mobility
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose