CrossFit Ballwin – CrossFit

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Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.
Mobility:

1) Front Rack

2) Band Pull

3) Single Leg Flexion

Strength & Skill

Paused Front Squat (5 Sets of 3 Reps )

**Each rep should be held at the bottom of the squat for 3 seconds**

Metcon

Metcon (Time)

18Jan2016

For time:

Front Squat (155/105) – 10 to 1

Burpees – 1 to 10

Homework

90/45/45 Plank

90 sec. Front

45 sec. Left

45 sec. Right