CrossFit Ballwin – CrossFit
Produce Calories
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
Metcon
Metcon (Calories)
Teams of 3:
EMOM 21 :
25 Russian Kettlebell Swings (70/53)
25 Wall Balls (20/14)
Max Calorie Row*
*Team score is total calories produced
*1 Athlete per movement, switching every minute