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
Strength & Skill
Overhead Squat (3-1-3-1-3-1)
Metcon
Metcon (Time)
7 RFT:
7 OHS (95/65)
7 Bar Facing Burpees