Reminder: Don’t forget this Sunday @ 1pm (after Yoga) is the CrossFit Total. You will have 3 attempts to find your 1RM on Press, Squat & Deadlift. Even if you’re not participating, come support your CFB family. Visitors welcome, too.
CrossFit Ballwin – CrossFit
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: Pigeon, Posterior Chain Floss, Pec/Lat
Metcon (AMRAP – Rounds and Reps)
With a Partner Complete a 20 min. AMRAP of:
400m Plate Run (45# / 25#)
40 x Wall Balls (20# / 14#)
40 x Hand Release Push-Ups
**One partner is working with the reps at a time.
**Both partners run, but only one has weight.