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: Rolling Dislocates, Sink Mobilization, Elevated Single Leg Flexion
Strength & Skill
1a: Bench Press ([7.5.3] 7-7-7-7-7)
1b: Pendlay Row (8-8-8-8)
Metcon
Metcon (Time)
02Apr2015
3 Rds for Time of:
20 x Pistol Squat
100 ft. Bear Crawl (forward / backward)
20 x Pull Up
100 ft. Overhead Walking Lunge (45# / 25#)
**Pistols L=1, R=2
**80 ft. Down & back twice