Ballin’

Ballin’

PSKC CrossFit – CrossFit

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SKILL

Warm-up (No Measure)

Work on DBALL over the Shoulder Technique
https://www.youtube.com/watch?v=qPLclL3xS_s

Metcon

Metcon (AMRAP – Reps)

25 Min AMRAP

On the 0:00-5:00-10:00-15:00-20:00 — 200 meter run with your partner.

AMRAP: SPLIT REPS

2- DBALL OVER THE SHOULDER

18 Cals (Guys ) 15 Cals (Mixed) 12 Cals (Gals)

4- DBALL OVER THE SHOULDER

SKI CALS

6 – DBALL OVER THE SHOULDER

SKI CALS

*Dballs Go Up By 2 each round

*Cals stay the same

*After you get back from the run start where you left off.

**you and the partner determine how to split reps & cals.

Score: Reps….Runs do not count.

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