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: 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