CrossFit Ballwin – CrossFit

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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: Anchored T-Spine, Single Leg Flexion, Band Pull

Strength & Skill

Single Arm Dumbell Press (4 Sets of 8-5 Reps (each side))

**These are strict, no Push Press movement.

**Pay attention to the wrist/grip position & how you involuntarily stack it over the forearm. Do you lose this with a barbell?

Pull-ups (4 Sets of Max Rep / )

Metcon

Metcon (Time)

17Aug2015

3 Rds for Time:

25 x Dumbell Thrusters (40# / 25#)

400 m Row

Gymnastics

90/45/45 Plank (1 Rds)

90 sec. Front

45 sec. Left

45 sec. Right