CrossFit Ballwin – CrossFit
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
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Metcon
“Bike Drop” (AMRAP – Reps)
Teams of 2-
AMRAP 30:
75/50 Calorie Bike
75 Power Snatches (45/35)
75 Thrusters (45/35)
75/50 Calorie Bike
60 Power Snatches (65/45)
60 Thrusters (65/45)
75/50 Calorie Bike
45 Power Snatches (85/55)
45 Thrusters (85/55)
75/50 Calorie Bike
30 Power Snatches (105/70)
30 Thrusters (105/70)
75/50 Calorie Bike
15 Power Snatches (125/85)
15 Thrusters (125/85)
-Break up reps as needed