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
Overhead Squat (3-3-3-3-3)
Metcon
Metcon (Time)
5 RFT:
15 Overhead Squat (75/55)
30 Double Unders