CrossFit Ballwin – CrossFit
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Mobility:
1) Banded Bully
2) Elevated Pigeon
Strength & Skill
Hang Power Snatch + Overhead Squat (EMOM 10: 1 Complex (2 +1))
Metcon
Metcon (AMRAP – Rounds and Reps)
For Time:
Buy-In: 500m Row
3 Rounds
7 Hang Power Snatches (75/55)
14 Box Jumps (24/20)
21 Push- Ups
Buy-Out: 500m Row