CrossFit Ballwin – CrossFit

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Jay crushing it!

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

Metcon

Shoe Shine (Time)

In Teams of 3; Complete 21 Total Rounds of:

10/7 Cal Bike

25 ft. Front Sandbag Carry (150/100)

10/7 Cal Row

25 ft. Front Sandbag Carry (150/100)

*7 total rounds per athlete

*Athlete not resting must maintain a Plank Hold until active athlete finished