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: Posterior Chain Floss, Sink Mobilization
Strength & Skill
Bench Press ([9.6.3] 8-8-8-8-8)
**All eight reps should be hard, but doable.
Dynamic Push Ups (4 Reps, immediately after a set of Bench Press.)
Metcon
Metcon (Time)
07May2015
Reps 21-15-9 of:
-Scotty Bob (40# / 20#)
-Strict Pull Ups
**Scotty Bob- Start in a plank position with a dumbbell in each hand. Push up + Row right, push up + row left = 1 rep