Announcements
Don’t forget: Get some Yoga on Sunday @ 11am. All Classes on Monday are Cancelled, except the Memorial Day Special 10am Class.
CrossFit Ballwin – CrossFit
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
Stretches: Pec/Lat, Banded Hip Flexor, Banded Bully
Strength & Skill
Bench Press ([7.5.3] 8-8-6-6-4-4)
Metcon
Metcon (Time)
22May2015
For Time:
10x Overhead Squat (95# / 65#)
1 x Pull-Ups
9 x Overhead Squat
2 x Pull-Ups
8 x Overhead Squat
3 x Pull-Ups
7 x Overhead Squat
4 x Pull-Ups
6 x Overhead Squat
5 x Pull-Ups
5 x Overhead Squat
6 x Pull-Ups
4 x Overhead Squat
7 x Pull-Ups
3 x Overhead Squat
8 x Pull-Ups
2 x Overhead Squat
9 x Pull-Ups
1 x Overhead Squat
10 x Pull-Ups