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CrossFit Ballwin – CrossFit
Bob Portell
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
Back Squat (5 sets of 3 Reps)
Build up to 85-90% & maintain for all 5 sets
Metcon
Metcon (Time)
Complete for Time:
1-2-3-4-5-6-7-8-9-10
Front Squat
10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups
*Alternate movements until completed
Bar Weight:
Rx+205/145
Rx 165/110
Sc 115-95/75-65