CrossFit Ballwin – CrossFit
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
HEAVY HANDS (AMRAP – Rounds and Reps)
In Teams of 2,
30 min AMRAP:
500m Row
20 Sandbag Over Shoulder (150/100)
20 Push-Up
500m Row
20 Pull-Ups
20 Box Jumps (24/20)
*Break-up reps as needed
*Every 50m counts as 1 rep
*Sub for Sand Bag can be Clean & Jerk with barbell or dumbbells. Weight should be moderate to heavy. If lighter on weight, increase reps to achieve intended stimulus.