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: Single Leg Flexion, 3rd World, Floor Sweep
Strength & Skill
Back Squat (5 Sets of 5 Reps)
**Ensure you warm-up to your first set at 70 to 80% of 1RM
**Immediately after every set, complete 3 x Depth Squat Jumps
Metcon
Metcon (Time)
14Sep2015
Complete for Time:
Reps 50-40-30-20-10
-Overhead Plate Lunge (45 / 25#)
-Double Unders
**Lunge reps are L=1, R=2; steps are to the rear