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: Muscle-ups (Technique Work)
2: Pistols (Technique Work)
Metcon
1: Metcon (Time)
Buy In: 30 Assault Bike Calories
3 RFT –
3 Muscle Ups
6 Pistols (L/R=1)
9 Push Press (115/75)