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
Stretches: Banded Bully, Thoracic Mobility, Posterior Chain Floss

Metcon

Air Assault (Calories)

10 Minutes Max Calories on Bike

Strength & Skill

Power Snatch (6 Sets of 8-10 Reps)

-High Value

-Quality Movement

-Form Perfection

Homework

10-15 Minutes Shoulder Mobility

https://youtu.be/eveYJP1indI