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
Strength & Skill
Front Squat (7 Sets of 4 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
7 Front Squats (95/65)
14 Sit-Ups
7 Push-Ups