CrossFit Ballwin – CrossFit

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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 (AMRAP – Rounds and Reps)

For 10 min, ascend by 3 reps

-Pendlay Rows


Bar Wts:

Rx+ 115/75

Rx 95/65