04Aug2015

CrossFit Ballwin – CrossFit

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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: Banded Hip Flexor, Floor Sweep, Pigeon

Strength & Skill

500m Row (Time)

Max Effort 500m Row
Two attempts for the lowest time possible. Rest in between as needed.

Metcon

Metcon (Time)

04Aug2015

5 Rds for Time:

5 x Strict Pull-Ups

15 x OHKBS (54# / 35#)

Cash Out

Strict Toes-To-Bar (25 Reps)