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
Metcon
“Slip Grip” (Time)
100 Sync Strict Hanging Leg Raises (feet out to 90 degrees)
*Anytime either athlete drops, both perform:
20 Double Unders
10/7 Cal Bike
Directly into,
600m Heavy Farmer Carry (70/50)
*Anytime weights are switched or sat down, both perform:
10 Push-Ups
15 Air Squats