CrossFit Ballwin – CrossFit
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: Sampson, Banded Bully, Single Leg Flexion
Strength & Skill
High-Hang Clean (5 Sets of 3 Reps)
**If not already, start working on catching the bar in the squat position.
Metcon (5 Rounds for reps)
5 Rounds of 3:00 “On”/1:00 “Off”
15 x Wallballs
Max Reps Burpee Box Jumps (24/20) in time remaining.
**Track the reps of BBJ’s for each round & enter into Wodify.