CrossFit Ballwin – CrossFit
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