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) Calf Stretch
2) Banded Single Leg Flexion
3) 15 Pass Throughs
Strength & Skill
Back Squat (5 Sets of 8 Reps)
Metcon
Metcon (Time)
For Time:
400m Run
21 Toes To Bar
21 High-Hang Squat Snatch (95/65)
400m Run
15 Toes To Bar
15 High-Hang Squat Snatch (95/65)
400m Run
9 Toes To Bar
9 High-Hang Squat Snatch (95/65)