CrossFit Ballwin – CrossFit
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) Band Pull
2) Instep
3) Pec/Lat
Strength & Skill
Push/Pull Test (2 Rounds for reps)
14 Minute EMOM:
Push-Up – Even Minutes
Pull-Up – Odd Minutes
*Round 1 = All Push-Ups*
**Round 2 = All Pull-Ups**
Metcon
Metcon (Time)
3 Rounds For Time:
35 Wall Balls (20/14)
7 Clean and Jerks (165/115)