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
Stretches: Floor Sweep, Single Leg Flexion
Strength & Skill
Snatch Pull + Power Snatch (5 Sets of 1 Rep (2 sp +1 ps))
**Complex movement is 2 x Snatch Pull + 1 x Power Snatch
**Increase to hard but doable.
Metcon
Metcon (Time)
01Sep2015
7 Rds for Time:
7 x Hang Power Snatch
7 x Hand Release Push-Ups
Weights:
Rx+: 115# / 85#
Rx: 95# / 65#
Sc: Choose Weight