CrossFit Ballwin – CrossFit

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Scott Hernandez

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

Mobility

Childs Pose on Box – 1:00

Pigeon Pose on Box – :30 Seconds Each Side

Strength & Skill

Wall Balls:

1. Heels Down

2. Move Prep

Box Jumps:

1. Swing the Arms

2. Move Prep

Kettlebell Swings:

1. Arms Long

2. Move Prep

Pull-Ups:

1. Toes – Hips

2. Move Prep

Metcon

Metcon (Time)

For Time:


1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”
Breakdown:

1 Round of Kelly:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

1 Round of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups