Blackout Week! No preparing, No WOD hopping…..Just show up and train. CrossFit is about being able to do any physical task at any time. **Post results on the whiteboards and they will be entered into performance. Social media: #crossfitballwin

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
Stretches: Banded Couch Stretch, Oly Wall Sit, Band Pull

Strength & Skill

**Use scaled progression

**Alternate Movements & Practice

Handstand Push-ups (Practice/Max Reps)

Parallette Handstand Push-Ups (Practice/Max Rep)

Double-Unders (Practice/Max Unbroken)


Metcon (AMRAP – Rounds and Reps)


15 Minute AMRAP of:

10 x Deadlift (225# / 185#)

5 x Handstand Push-Ups

Cash Out

10 to 15 minutes of Mobility drills