Main – CrossFit
I miss my CrossFit Ballwin family!
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Stretches: 3rd World, T-Spine Smash, Dislocates
Strength & Skill
**Cycle the Turkish Get Ups, after each set of Pendlay Rows.
Pendlay Row (5-5-5-5)
Turkish Get Up (2/2-2/2-2/2-2/2)
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
15 Power Snatches, 75# / 55#