CrossFit Ballwin – CrossFit
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Coach Choice (active stretching)
Strength & Skill
Bench Press (5 Sets of 4 Reps @ 30X1)
Metcon
Metcon (3 Rounds for reps)
“I’m Slipping”
3 Part Partner WOD:
5 Minute AMRAP:
Active- Shuttle Sprint (3, 6, & 9 meters)
Passive- Hanging Hold
**2 Minute Rest**
5 Minute AMRAP Ladder (by 10):
Active- Double Unders
+ Reps 10, 20, 30, 40, 50, 60……
Passive- Plank Hold (Front or Sides)
**2 Minute Rest**
5 Minute AMRAP Ladder (by 5):
Active- Wall Balls
+ Reps 5, 10, 15, 20, 25, 30…….
Passive- Squat Hold
**Ladder Example:
Active completes the 10 reps of D.U. for their round before switching with Passive, who will complete the same 10 reps of D.U. This gives the team 2 rounds. Continue to increase the ladder until the time runs out.
**Count rounds completed per athlete each AMRAP for points.