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
Stretches: Squat dislocates, Rib Mobile, Thoracic Mobility
Strength & Skill
Push Jerk (15 Minutes to establish a 2RM)
Metcon
Metcon (AMRAP – Reps)
07Mar2016
In 16 minute AMRAP of:
50 cal Row
20 x Pull-Ups
40 x Back Squats (135 / 85#)
20 x Pull-Ups
30 x Front Squats (115 / 75#)
20 x Pull-Ups
20 x Overhead Squats (95 / 65#)
20 x Pull-Ups
**Points are total reps completed