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

Metcon

New Benchmark Metcon (AMRAP – Reps)

20 MIN AMRAP

Teams of 3:

P1 – 200 sprint

P2 – max WB (20/14)

P3 – max box jump overs (24/20)