Burps & Balls

CrossFit 45 North – CrossFit

Warm-up (No Measure)

Med Ball Warm-up

Rotational Twist: 1 set of 12 reps, each side

Cross-Body Chops: 1 set of 10 reps, each side

Ball Slams: 1 set of 12 reps

“Around the world”: 1 set of 10 reps, both directions

Push Press+Overhead Squat+Push-up: 1 set of 10 reps

Figure Eight: 1 set of 10 reps

Reverse Figure Eight: 1 set of 10 reps

27 Squat Warm Up (if time)

(normal, wide, narrow)

Metcon (Time)

Every 2 minutes, do 5 Burpees

Start with 5 Burpees

30 x Wall Ball 20/14

30 x KB Swings 72/55

20 x Box Jumps 24/20

15 x Wall Ball 30/20

30 x Stationary Lunge with Plate 45/35

15 x Wall Ball 30/20

20 x Box Jumps 24/20

30 x KB Swings

30 x Wall Ball 20/14

Mush finish workout with 5 burpees

30 min time cap

Scaling on Wall Balls: 10/14 | 14/20