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