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
Strength & Skill
PRIM: Overhead Squat (5 sets of 3 reps)
AUX: Hang Power Snatch (5 sets of 6 reps )
-Weight should be moderate, but not compromise form
-Focus on explosive hips
Metcon
Metcon (AMRAP – Rounds and Reps)
For 10 min, ascend by 3 reps
-Pendlay Rows
-Thrusters
Bar Wts:
Rx+ 115/75
Rx 95/65
Sc75/55