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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.