CrossFit Ballwin – CrossFit
9:30am Class
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Strength & Skill
PRIM: Back Squat (5 sets of heavy 5 reps)
AUX: Handstand Push-ups (Prac/Tech)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups