30Jun2015

CrossFit Ballwin – CrossFit

View Public Whiteboard

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
Stretches: Banded Heel Cord, Sampson, T-Spine Smash

Strength & Skill

Sled Push (5 Rds)

**High bar up hill, low bar down.

**Don’t wait around at the top, turn and finish.

Metcon

Metcon (Time)

30Jun2015

Complete for time:

50 x Calorie Row

40 x Wall Ball Sit-Ups (20# / 14#)

30 x Back Squats (155# / 115#)

20 x Handstand Push-Ups

10 x Muscle-Ups/Progression

**M.U. progression:

3 x Chin-Ups/False Grip Ring Row

3 x Ring Dips

= 1 Muscle-Up

Cash Out

Handstand Shoulder Touch (25 Reps Total (Pike or Wall))