CrossFit Ballwin – CrossFit
Carie Calvery
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
Pistols (Pract/Technique (4 sets of MR))
Metcon
Metcon (AMRAP – Rounds and Reps)
Death By:
-Burpees
-Pistol (L/R=1)
*Increase each movement by one rep every minute, until the reps bust time
*1 Burpee & 1 Pistol, 2 Burpees & 2 Pistols, 3 Burpees & 3 Pistols….continue.
REST
4 Minutes
Metcon (Weight)
8 EMOM
6 DB Snatch
6 DB Single Leg DL
*Choose weight, but must be the same for each movement and maintained for all 8 Rds
*Even minutes = Right side only ; Odd minutes = Left side only