CrossFit Ballwin – CrossFit

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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.


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

Cash Out

Internal to External Ring Lockout (20 Reps)