CrossFit Ballwin – CrossFit

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Just hanging out, pushing sleds.

Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Strength & Skill

EVEN: Bear Complex (20 Minutes – Building 3 Reps every EVEN Minute)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

04MAY2018 (10 Rounds for time)

10 rounds, each for time, of:

200m Row Sprint

Rest 90 seconds

*Log times for each round