06Apr2016

CrossFit Ballwin – CrossFit

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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.
Mobility:

1) Single Leg Flexion

2) Frogger

3) Banded Bully

Strength & Skill

Metcon (No Measure)

EMOM 20:

1st Minute: Handstand Holds (15 to 30 Seconds)

2nd Minute: Ring Push-Up (5 to 10 Reps)

Metcon

The Sounds of Moby (No Measure)