CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
1: Bar Muscle-ups (Technique)
2: Pull-ups (Technique)
Metcon
1: Metcon (Time)
For Time:
1000m Row
40 Hand Release Push Ups
30 Ring Dips
20 Strict Handstand Push Ups
10 Bar Muscle Ups