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) Posterior Chain Floss
2) Banded Bully
3) Rib Mobile
Strength & Skill
1: Freestanding Handstand Holds
2: Handstand Walk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10: Ladder
1 Wall Walk
3 KBS (70/53)
2 Wall Walks
6 KBS
3 Wall Walks
9 KBS
4 Wall Wallks
12 KBS
(ETC…)