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
Stretches: Banded Hip Flexor, Sink Mobilization, Heel Cord
Strength & Skill
Back Yoke Carry (4 Rds for Weight)
Metcon
Metcon (7 Rounds for time)
06Nov2015
Clock Set to 14 minutes, perform a round every Even minute of:
50m Single Side Farmer Walk
20 x Kettlebell Swings (53 / 35#)
10 x Toes to Bar
**Keep track of the time it takes to complete each round. This number will be used for Wodify.
**Rounds on minutes 0, 2, 4, 6, 8, 10, 12