23Sep2015

CrossFit Ballwin – CrossFit

View Public Whiteboard

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
Stretch: Oly Wall Sit, Hamstring Tack & Floss, Sink Mobilization

Strength & Skill

Back Squat (5 Sets of 3 Reps (75-85% 1RM))

Metcon

Metcon (Time)

23Sep2015

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Cash Out

10-15 min. of Mobility Work