14Dec2015

CrossFit Ballwin – CrossFit

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Warm-up

Coaches Challenge: (No Measure)

25 – Calorie Row

15 – Calorie Bike

Dynamic Movements & Stretches

Strength & Skill

Overhead Squat (6-6-4-4-2-2)

Metcon

Metcon (Time)

14Dec2015

9-15-21-15-9 Reps for Time of:

– Wall Balls (20 / 14#)

– Kettlebell Swings (53 / 35#)

– Hand Release Push-Ups

Homework

50 x Hip Bridges