CrossFit Ballwin – CrossFit
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
Mobility:
1) Posterior Chain Floss
2) Band Pull
3) Calf Smash
Metcon
Metcon (Time)
For Time:
800m Run
60 Deadlifts (135/95)
30 Handstand Push-Ups
400m Run
40 Deadlifts (185/135)
20 Handstand Push-Ups
200m Run
20 Deadlifts (225/155)
10 Handstand Push-Ups