CrossFit Ballwin – CrossFit
Community….Community
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
Pistols (Technique/skill work 4 sets of 10 alternating)
Muscle-ups (Technique/ skill 4 sets of Unbroken)
Metcon
Metcon (Time)
21-15-9 Reps For Time:
Ring Push Ups
Box Jumps (24/20)
OH Squats (75/55)
Rx+ OHS 115/85
Rx+ Box 30/24
Sc 45/35
Sc Box 20/Step-Ups