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
Mobility:
1) Calf Smash
2) Posterior Chain Floss
3) Banded Bully
Strength & Skill
1: Sled Push
Metcon
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 12: Partner WOD
Partner A –
15 KBS (70/53)
30 Sit-Ups
Partner B –
200m Run