CrossFit Ballwin – CrossFit

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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
Mobility:

1) Front Rack Squat Hold (60 Seconds)

2) Band Pull

3) Pec/Lat

Metcon

Metcon (Time)

For Time:

15-12-9

Thrusters (115/95)

Pull-Ups

400m Run

15-12-9

Thrusters (95/65)

Pull-Ups

400m Run

15-12-9

Thrusters (75/55)

Pull-Ups

Homework

10 Minute Mobility

Thoracic Mobility