CrossFit Ballwin – CrossFit
Warm-up
30s ea. Sampson
30s ea. Pigeon
400m Partner Medball Run
-Lateral pass through out the run
2x Side Walking Plank (length of gym)
10x Push-Ups
20x Air Squats
Mobility-
10x Roll Lats (ea. side)
10x Roll Quads
Rib Mobility
Metcon
Metcon (AMRAP – Rounds)
28May2016
Complete as many rounds as possible in 20 minutes of:
200-meter Farmers Carry, 65-lb. dumbbells
100-meter Walking Lunge
50-meter Handstand Walk
**Scaled for Handstand Walks, 7x Wall Walks
**Only rounds completed get entered