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: Classic Post. Floss, Instep, Sampson
Metcon
Metcon (Time)
“Walk like an Egyptian”
Perform each of the following movements in succession, starting back at the top of the list and adding the next exercise each round
(e.g. Round1: 10 Air Squats; Round 2: 10 Air Squats, 10 Push Ups; Round 3: 10 Air Squats, 10 Push Ups, 10 Thrusters…and so on)
10 x Air Squats
10 x Push Ups
10 x Thrusters (75 / 45#)
10 x Kettlebell Swing (53 / 35#)
10 x Push Press (75 / 45#)
10 x Pull Ups
10 x Sit Ups
10 x Burpees
10 x Box Jumps (24 / 20″)
10 x Goblet Squats (53 / 35#)
**40 min. Time Cap