CrossFit Ballwin – CrossFit

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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

Cash Out

Banded Abductor Side Step (30 / 30 steps)