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
Stretches: Elevated Pigeon, T-Twist/Scorpion, Classic Posterior Chain
Strength & Skill
Back Yoke Carry (5 rds of 1 rep. (30ft./30ft.))
**Limit the rest on the turn back.
**Focus on slow and smooth movements.
Metcon
Metcon (Time)
27May2015
3 Rds for Time of:
75 x Double Unders
25 x Deadlift (185# / 115#)
10 x Renegade Rows (40# / 25#)
**Renegade Rows are L/R = 1 rep.