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
Mobility:
1) Pigeon
2) Pec Smash
Strength & Skill
Sled Push (1 Sled Push every 3 minutes for 15 minutes)
**Down and Back = 1**
Metcon
1000m Row (Time)
Max Effort 1000m Row