CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: Coach Led
Metcon
Rest 5 minutes between Metcons
Metcon (AMRAP – Reps)
Partner WOD #1
12 min. Ladder:
10 x Power Snatch (95/65#)
Sled Push (185/135#)
20 x Power Snatch
Sled Push
30 x Power Snatch
Sled Push
40 x Power Snatch
Sled Push
50 x Power Snatch
Sled Push
60 x Power Snatch
Sled Push
**Sled Push- 30 meters
Metcon (AMRAP – Rounds and Reps)
Partner WOD #2
10 min. AMRAP:
30 x Kettlebell Swing (53/35#)
30m Farmer Walk