CrossFit Ballwin – CrossFit
“Birth Control”
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
Press Complex (6 sets of 1 Complex )
1 Strict Press + 2 Push Press + 3 Push Jerk
Metcon
Run Diane! (Time)
For Time:
1 mile Run
21-15-9 reps
Deadlift
Handstand Push-Ups
DL Weights:
Rx+ 315/205
Rx 225/155
Sc 60-70% 1RM
Handstand Push-ups:
Rx+ 5″/3″ deficit
Rx Flat (Abmat/Weights)
Sc Pike off box/ DB shoulder press