CrossFit Ballwin – CrossFit

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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

Movement Specific:

-Review points of proper Handstand & work on progression based on ‘Movement Progression Chart’. Since last week for many we scaled to a strict press with DB’s, this week choose a inverted position that builds confidence.

-Double Unders will be challenging towards the end, so review efficacy in the movement. Keep in mind that if slow is consistent, then consistent is fast. You should be able to catch your breath on this movement.

Metcon

Metcon (Time)

4 Rds for Time:

10 Handstand Push Ups

30 Ft DB Walking Lunge (50/35)

50 Double Under

30 Ft DB Walking Lunge (50/35)

*Target round time should be around 3:30 min., shoot for completion under 15 min.

*Both DB’s are carried in the front rack