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: Elevated Pigeon, Calf Stretch, Instep
Strength & Skill
Pistols (5 sets of 10 reps each leg -or- Skill Progression )
Metcon
Metcon (5 Rounds for reps)
09Jun2015
**Understand Points, Before Starting**
With Clock Running:
Start with 400m Sprint
Upon returning, complete the following for points:
4 minutes of DB/KB Snatch (53# / 35#)
4 minutes of Box Jump (25″/ 20″)
4 minutes of Atomic Sit-Ups (45# / 25#)
Finish with 400m Sprint
-Points System-
The Run: Log the clock time at start & end of run. 4+ min.= 5 pt, 3:30 min.= 10 pt, 3 min.= 15 pt, 2:30 min. = 20 pt, 2 min. = 25 pt, 2 min. & below = 30 pt
DB/KB Snatch: L/R rep = 1 pt
Box Jump & Atomic Sit Ups: 1 rep = 1 pt