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
Stretches: Elevated Pigeon, Floor Sweep, Band Pull

Strength & Skill

Back Squat (8-8-6-6-4-4)

*Perform 2 x Box Jumps immediately after finishing each set

Metcon

Metcon (AMRAP – Reps)

14Mar2016

On the Minute x 16:

Min. 1 – 15 x Burpees

Min. 2 – 15 x Wall Balls (20/14)

Min. 3 – 15 x Hang Clean (95/65)

Min. 4 – 15 x Push Press (95/65)

**Athletes track their reps each round for a total rep.

**Post total reps in Wodify