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 # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: Sink Mobile, T-Twist/Scorpion, Floor Sweep
Metcon
Dobogai (Time)
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50# dumbbells
In honor of U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, died on August 22, 2007
To learn more about Dobogai click here
**All progressions for athletes will vary depending on skill level. See a coach for direction.