CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
1: Handstand Hold (Accumulate 1:00)
2: Hollow Hold (Accumulate 1:00)
3: Ring Support (Accumulate 1:00)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20: Teams of 3
300m Sled Push (or 600m Run)
30 Squat Cleans (115/75)