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, Anchored T-Spine, Single Leg Flexion

Metcon

1: 1-Mile Run (Time)

Max Effort 1-Mile Run
-Rest & Recover- 10 min Max

-Then complete “Diane”

2: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cash Out

Flutter Kicks (150 Reps)