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
Mobility:
1) Elevated Pigeon
2) Super Rack
3) Single Leg Flexion
Metcon
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***