16June2016

CrossFit Ballwin – CrossFit

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Warm-up

Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

15 Minutes of Skill Work

Pick the skill that you need to work on the most:

1) Handstands/holds/hspu/walks

2) Double unders

3) Muscle ups/pull up technique

Metcon

Metcon (Time)

For Time:

100 steps walking OH lunges, 45/25

75/50 Paralette push-ups

50 Box Jumps, 24/20