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
Mobility:
1) Quad Smash
2) Calf Stretch
3) 2 Minute Squat Test
Strength & Skill
Bench Press (5-5-3-3-2-2)
Metcon
Metcon (Time)
For Time:
Pick your weight.
21 DB Thrusters
400m Run
15 DB Thrusters
400m Run
9 DB Thrusters
400m Run