CrossFit Ballwin – CrossFit
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