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: Third World, Super Rack
Metcon
Metcon (AMRAP – Reps)
02Oct2015
Partner WOD
25 Minute AMRAP of:
Partner 1:
10 x Thrusters (135 / 95#)
10 x Box Jumps (30″ / 24″)
10 x Dumbell Snatch (50 / 35#)
Partner 2:
200m Plate Run, 45# / 25#
**Points are based off total reps (i.e. 30 points per round)
** P1 completes as much as possible, while P2 complete the run.