CrossFit Ballwin – CrossFit
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
Strength & Skill
Mid-Thigh Power Clean (5 sets of 3-4 Reps)
Deadlift bar up, then slowly (2-3 seconds) lower to mid-thigh & drive up to finish in a power clean finish.
Metcon (AMRAP – Rounds and Reps)
Teams of 2
16 Jump Lunges (L=1,R=2)
*Partners complete full rounds before switching.
*Shuttle Sprints are 10′-20′-30′ intervals