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
Stretches: Oly Wall Sit, Single Leg Flexion, External Hip Capsule Rotation
Strength & Skill
Back Squat (6-6-4-4-2-2)
Metcon
Metcon (Time)
13Aug2015
For Time:
60 x Parallette Push Up
60 x Goblet Lunges (L/R= 2 reps)
60 x Kettlebell Swings
**Kettlebell Weight: 53# / 35#
Cash Out
Pick two shoulder mobility drills & work for 10 to 15 min.