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
Stretches: External Rotation Shoulder Smash, Banded Elbow Distraction, Single Leg Flexion
**Refer to Front Rack poster**
Strength & Skill
High-Hang Clean (5-5-5-5-5)
**’Power’ finish is acceptable if the athlete is working on the catch.
**This movement is initiated from high in the second pull.
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
**Muscle-Up scaled: 3 x Chin Up/Ring Rows & 3 x Ring Dips