CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Mobility:
1) Single Leg Flexion
2) Posterior Chain Floss
Strength & Skill
Back Squat (5 Sets of 5 Reps)
Metcon
10k Row (Time)
Max Effort 10k Row
Partner Row