CrossFit Ballwin – CrossFit

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Kiran Katabathuni

Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Metcon

Metcon (AMRAP – Reps)

In teams of two, AMRAP 28:

Buy In: 800/700 Heavy Rope Singles

25 ft Dumbbell Walking Lunge (50’s/35’s)

10 Dumbbell Hang Clusters (50’s/35’s)

15 Push-Ups (on dumbbells)

25 ft. Dumbbell Walking Lunge (50’s/35’s)

*Breakup Buy-In, as needed

*Work portion completed relay style

*Every 5 ft is 1 rep, totaling 35 reps possible for each round