CrossFit Ballwin – CrossFit
Josie Portell
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
Strength & Skill
PRIM1: Ring Dips (5 sets of MR)
PRIM2: Renegade Row (5 sets of 10 (each side))
Metcon
Metcon (Time)
For Time:
45 Cal Row
45 DB Thrusters
45 DB Single Leg Deadlift
45 DB Lunge
45 Cal Row
Weights:
Use a moderate to heavy weight that is hard but doable. Challenge yourself, but keep form squared away.
*SLDL rep L/R=1
*Lunge rep L/R=1