CrossFit Ballwin – CrossFit
Adam “Addy” Calvery
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
In between sets, work on Handstand Push-up or the scaled version.
Deficit Deadlift (1-2″) (5 sets of 5 reps)
Use a 25# Plate for the lift.
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups