CrossFit Ballwin – CrossFit
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
Mobility:
1) Shoulder Smash
2) 2 Minute Squat
3) Frogger
Strength & Skill
Front Squat (5 Sets of 5 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Squat Cleans (135/95)
6 Hand Release Push Ups
9 Box Jumps (24/20)