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

Push Press (5 Sets of 5 Reps (80-85%))

Metcon

Metcon (Time)

15 AMRAP:

300m Row

15 Push Press

Prescriptions:

Rx+ 135/95

Rx 95/65

Sc 75/55-45