CrossFit Ballwin – CrossFit

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Warm-up

Rowling

To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.

**Penalty: 2x Air Squats for every meter off of the perfect 100m

** In addition to penalties, between rounds perform: 5x Passthroughs & 3x Inch Worms

Tissue Work:

Foam roll, 10x passes ea.

– Thoracic Spine

– Lats

– Hamstrings

Metcon

Metcon (Time)

14May2016

In teams of two, complete for time:

“Karen”

150x Wallballs (20/14#)

“Annie”

50-40-30-20-10

-Double Unders

-Sit-ups

“Grace”

30x Clean and Jerks (135/95#)

**Scale weights as needed. One person works at a time.