CrossFit Ballwin – CrossFit

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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

1) Elevated Pigeon

2) Super Rack

3) Single Leg Flexion


Metcon (3 Rounds for reps)

“Bar Fight”

Partner WOD: Fight Gone Bad Model

3 Rounds of:

1 Minute of Thrusters (115/85)

1 Minute of Calorie Row

1 Minute of Kettlebell Swings (53/35)

1 Minute of Air Assault Bike Calorie

1 Minute Rest
*Partner A completes their 3 rounds, then Partner B completes their 3 rounds*

**While Partner A is working, Partner B is counting reps and vice versa**

***Total of both partners for each round***