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
Stretches: Frogger, Rack Mobility, Single Leg Flexion
Strength & Skill
Clean and Jerk (16 Minute: 2 x Reps Every Odd Minute)
Minutes: 0, 2, 4, 6, 8, 10, 12, 14, 16
Metcon
Choose between Heavy or Regular Fran
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Heavy Fran (Time)
15-12-9 Reps for Time:
Thrusters (135 / 95#)
Weighted Pull-Ups (45#)
**Use a 45# Dumbbell between the legs or the dip belt
**Females have Dead Hanging Pull-Ups