Announcements

Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit


Greg Mathison

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

14 EMOM

ODD: Front Squat (7 sets of 8 reps every ODD minute)

EVEN: Push-ups (20 Reps every EVEN minute)

Metcon

Metcon (Distance)

18 AMRAP in teams of two:

Partner 1 completes-

6 Pull-Ups

12 Jump Lunge

18 Ball Slams (30/20)

24 Air Squats

Partner 2 completes-

Max Distance on Rower

Once P1 is complete, switch with P2 & then restart.