CrossFit Ballwin – CrossFit
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Mobility:
1) Single Leg Flexion
2) Posterior Chain Floss
3) 2 Minute Squat Test
Strength & Skill
1: Snatch Grip Deadlift (7 Sets of 7 Reps)
*1 Second Up, 3 Seconds Down, 1 Second Pause at The Bottom*
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
10 Wall Balls (20/14)
20 Double Unders