CrossFit Ballwin – CrossFit
Jay crushing it!
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
Metcon
Shoe Shine (Time)
In Teams of 3; Complete 21 Total Rounds of:
10/7 Cal Bike
25 ft. Front Sandbag Carry (150/100)
10/7 Cal Row
25 ft. Front Sandbag Carry (150/100)
*7 total rounds per athlete
*Athlete not resting must maintain a Plank Hold until active athlete finished