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
Strength & Skill
Shoulder Press (6 Sets of 3 Reps (90% 1RM))
Metcon
Metcon (6 Rounds for reps)
6 Rounds of:
2 AMRAPs
200m Sprint
Max Snatches w remaining time
-Rest 1 Minute
Prescriptions:
Rx+ 165/110
Rx 135/95
Sc 95/65-55