CrossFit Ballwin – CrossFit
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Mobility: Elevated Pigeon, Anchored T-Spine, Instep
Strength & Skill
Front Rack Lunge (5 sets of 3 reps (each side))
-Build to a moderat/heavy & hold for all 5 sets
-Step Back
Metcon
Charleston Chew (Time)
7 Rds for Time:
11 x Front Squat (135 / 95#)
10 x Push Jerk