Announcements

Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit


Tish Hanna

Warm-up

Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Metcon

Metcon (10 Rounds for reps)

10 Rds of the following with tempo of 30 sec Max reps for each movement, followed by 30 sec Rest:

30 sec of 15 ft Shuttle Sprints

Rest 30 seconds

30 sec of Wall Balls (20/14)

Rest 30 seconds

30 sec of BW Deadlift

Rest 30 seconds

30 sec Handstand Push-Up

Rest 30 seconds

*Total Time 40 minutes