CrossFit Ballwin – CrossFit

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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