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: 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