Warm-Up

E – CrossFit Baseball, 3 innings

T – CrossFit Baseball, 2 innings of 3:00 AMRAP (start 2nd inning where you left off)

First Base – 5 Ball Slams, 2nd Base – 5 burpees, 3rd Base – 20 Jumping Jacks, Home – 30 jump ropes

Skill

E- DB Snatch, Rope climbs/holds, & Air Squat

T-Banded Pull Aparts from the rig :30, Banded Knee Raises :30, Ring Row Holds :30, x 2

Work

E-

1:00 of Rope Climbs

1:00 REST

1:00 JumpRope

1:00 REST

2:00 AMRAP of:

10 Alt. DB Snatches (30-35/45-50#)

10 Air Squat (Scale reps if needed)

1:00 REST

1:00 of Jump Rope

1:00 REST

1:00 Rope Climb

T-

:2:00 of Rope Climbs

1:00 REST

2:00 of Doubles

1:00 REST

2:00 AMRAP of:

10 Alt. DB Snatches (30-35/45-50#)

10 Air Squat (Scale reps if needed)

1:00 REST

2:00 of Doubles (Match your first number and pacing)

1:00 REST

2:00 Rope Climb

Game

Kids Choice

Megan Kestel

Written by: Megan Kestel

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