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
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)