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
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