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
Stretches: Coach Led

Strength & Skill

Front Squat (5 Sets of 3 Reps (10 descent))

Metcon

Metcon (AMRAP – Rounds and Reps)

Happy Birthday to the most dressed up person in the gym, Dr. Joshua Petersmith.

05Apr2016

AMRAP 12:

15 x Wall Balls (20/14#)

9 x Power Snatch (95/65#)

50 x Double Unders