CrossFit Ballwin – CrossFit
Josie Portell
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
Overhead Squat (Warm up to the weights used in Metcon)
Work on technique
Metcon
Metcon (4 Rounds for reps)
In Teams of Two
AMRAP 6:
21 Overhead Squats (95/65)
21 Burpee Over Rower
21 Cal Row
Rest 3:00
AMRAP 6:
18 Overhead Squats (115/80)
18 Burpee Over Rower
18 Cal Row
Rest 3:00
AMRAP 6:
15 Overhead Squats (135/95)
15 Burpee Over Rower
15 Cal Row
Rest 3:00
AMRAP 6:
12 Overhead Squats (155/105)
12 Burpee Over Rower
12 Cal Row
*Partners alternate movements
Weights:
No Rx+
Scaled, should be based on the S/S practice weight. Coaches will help decide your progression with increments