CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups
Stretches: Anchored T-Spine, T-Twist/ Scorpion, Single Leg Flexion

Strength & Skill

Overhead Squat (3 sets of 5 reps / Form & Technique)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cash Out

Partner up & work two mobility drills of choosing.